“You will love these stuffed spicy courgettes! This is a lovely, easy dish which takes a little long, but that’s only because I didn’t want to discard the courgette flesh that I scoop out to make the ‘boats’. Instead, I cook it down for a long time until it caramelises for maximum flavour, then incorporate it into the beefy mince stuffing. Using 6 courgettes here means 4 people can enjoy three boats each. ” – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
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More on Stuffed Spicy Courgettes…
Spiced stuffed courgettes with beef mince make a satisfying dish on the keto low-carb diet. The process begins by carefully hollowing out fresh courgettes, creating a perfect vessel for the flavourful stuffing. Seasoned ground beef mince takes centre stage, boasting a rich and savoury taste that complements the mildness of the courgettes.
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The beef mince is browned in a pan with aromatic spices which enhance the robustness of the dish. Additionally, the low-carb diet allows for the inclusion of keto-friendly vegetables such tomatoes, added to the mix for extra depth. Once the stuffing is cooked to perfection, it is spooned into the courgette boats, before being baked in the oven until the courgettes are tender and the flavours meld together.
Thus dish provides a delightful meal option for those following the keto low-carb diet. The beef mince offers a generous protein content, while the courgettes contribute essential vitamins and minerals. With their vibrant colours and robust flavours, these stuffed courgettes make for an enticing and visually appealing dish that is sure to satisfy cravings while adhering to the principles of the keto low-carb lifestyle.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making significant dietary changes. Scroll to the bottom to see the full macros and allergens for this Stuffed Spicy Courgettes dish, as well as all the Beef & Lamb on Fats of Life®.
Spicy Courgette-stuffed Beef Boats
Per serving
Ingredients
- 6 large courgettes
- 25 g (0.9 oz) lard
- 3 garlic cloves, peeled and finely chopped
- 3 TB double-concentrated tomato puree
- 1 TB chilli powder
- 2 tsp ground cumin
- 500 g (17.6 oz) beef mince, 20% fat
- 150 g (5.3 oz) water
- 60 g (2.1 oz) full-fat strong Cheddar cheese
- 2 green chillies , (or jalapenos)
- soured cream, to serve (optional)
- sea salt flakes
- freshly ground black pepper
Instructions
- Bring a large pan of water to the boil and cook the courgettes until they are tender. Remove and drain well on a tray lined with kitchen paper. When they are cool enough to handle, trim the ends and slice them in half lengthways. Use a teaspoon or melon baller to remove the inner flesh.
- Lay the little ‘boats’ out on a large tray.
- Melt the lard in a large non-stick pan or wok and add the garlic and the cooked courgette flesh over moderate heat. Stirring continuously, you will soon notice the courgettes cook right down to a thick pulp.
- Add the tomato paste, chilli powder and cumin and stir well to combine. Remove this mixture from the pan and add the mince to the pan, cooking over high heat until it browns.
- Return the spicy mixture to the pan and add the water. Cook for 10-15 minutes until the mixture cooks down to a thick, chunky mixture free of any excess moisture.
- In the meantime, preheat the oven to 160°C.
- Fill the boats with the mince and scatter over grated Cheddar. Place in the oven for 10-15 minutes to allow the cheese to melt and the boats to gently warm through again.
- Serve topped with sliced green chillies or jalapenos and a dollop of soured cream.
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per servingCalories 529Kcal / 2213kJ
Fat 37g
Carbohydrates 9g
Protein 39g
Allergens
Milk
See all the Beef & Lamb on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
1 Comment
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx