45minutes, 25 of them waiting
472Calories
35gProtein
1serving
The courgette is the plate: hollowed out, filled, baked. The mince brings the protein, the vegetables the volume, and together it stays under five hundred calories.
Ingredients
Forserving
- 300 gCourgette, large (1 piece)
- 110 gMinced turkey
- 80 gMushrooms
- 40 gOnion
- 100 gPassata
- 25 gMozzarella
- 10 gOlive oil (1 tbsp)
- Garlic, oregano, parsley, salt, pepper
How to make it
- Oven to 200 degrees. Halve the courgettes lengthways, scrape out the middle with a spoon and dice it.
- Soften the onion and garlic in the oil, brown the mince, add the mushrooms and diced courgette and fry for five minutes.
- Add the passata and oregano, reduce briefly, then salt and pepper.
- Salt the courgette halves, fill them, mozzarella on top.
- Bake for 25 minutes, until the courgette is soft and the cheese has browned. Parsley over the top.
One tip
Pre-bake the empty halves for five minutes and they are certain to cook through.
Nutrition per serving
| Calories | 472 |
|---|---|
| Protein | 35 g |
| Fat | 25 g |
| Carbs | 25 g |
Calculated from the ingredients, using values per 100 grams from USDA FoodData Central. The calories come from the macronutrients, not from the energy field of the database.
kcal
—
2,000 is just a starting point. Work out yours, free, and separately for training days and rest days.
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