High-protein courgette boats with turkey mince

High-protein courgette boats with turkey mince: stuffed courgettes with passata, garlic, herbs and mozzarella – savoury, with plenty of protein and easy for every day.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 25 min
• Total time: 40 min
• Calories: 310 kcal per serving
• Protein: 35 g
• Fat: 14 g
• Carbs: 10 g

Ingredients

• 200g turkey mince or vegan mince
• 1 small onion
• 1 garlic clove
• 100ml passata
• 2 medium courgettes
• 50g mozzarella
• 1 tbsp Italian herbs
• 1 tsp olive oil
• Salt and pepper

Method

You’ll need: oven · frying pan · baking dish · chopping board · knife · wooden spoon

1. Preheat the oven to 200 °C (180 °C fan). Halve the courgettes lengthways, hollow them out and roughly chop the flesh.
2. Heat the olive oil in a frying pan and fry the onion, garlic and turkey mince until everything takes on some colour. Briefly fry the chopped courgette flesh with it.
3. Stir in the passata, Italian herbs, salt and pepper and let the filling reduce briefly until thick.
4. Put the courgette boats in a baking dish and fill them with the mince and tomato mixture. Top with the mozzarella.
5. Bake in the oven at 200 °C for 20–25 min, until the cheese is golden brown and the courgettes are soft but still with a little bite.
6. Serve hot. A green salad or a little extra tomato sauce from the dish goes well with it.

Good to know

When you fancy something savoury, this oven dish is just right. Juicy, well seasoned and pleasantly uncomplicated.

Swaps

Turkey mince → chicken mince or lean beef mince (similar protein content, slightly different flavour) Mozzarella → buffalo mozzarella or cottage cheese Passata → finely diced fresh tomatoes or tinned chopped tomatoes without added sugar (less processed, fresh flavour) Olive oil → avocado oil or a little ghee (heat-stable)

Allergens

The recipe contains milk (mozzarella). Onion and garlic don't suit everyone with a sensitive stomach; for children it's usually fine with mild seasoning, and in pregnancy it's fine as long as the turkey mince is cooked right through.

Frequently asked questions

Which nutrients are in courgette?

Courgette is mostly water, plus potassium and smaller amounts of folate and vitamin C. It's mild and provides some fibre.

What does passata bring nutritionally?

Passata contains potassium, vitamin C and lycopene, a carotenoid. The exact amounts depend on the tomatoes and how they were processed.

Does garlic suit everyone?

Not necessarily. Garlic contains sulphur compounds and certain fermentable carbohydrates that are fine for some people but cause bloating or a feeling of pressure in others.

Which micronutrients does turkey mince provide?

Turkey mince provides niacin, vitamin B6, selenium and phosphorus, among others. The fat content can also vary a little depending on the cut and processing.

What's in mozzarella besides protein?

Mozzarella contains calcium, phosphorus and usually some vitamin B12. Versions with a different fat content provide these nutrients too, but differ a little in taste and texture.