This recipe is from a website Daniel found that lists a lot of recipes that fit the Dukan Diet. It sounded cool -“Stuffed Spicy Courgettes” so we wanted to try it. It turns out a courgette is a zucchini squash – courge is French for squash so I suppose courgette is “little squash”. The word ‘zucchini’ is Italian and is the popular name because though the squash made its way from the American’s to Europe, it was Italian farmers who worked on cultivating different the different varieties we know today. Though I wouldn’t call a zucchini a particularly small squash, they probably called it that because a zucchini can actually grow up to 3 feet long when left alone! When it is fully grown the seeds are very hard and the flesh of the fruit (yes this also is in the fruit family – it has seeds) will become very fibrous. When harvested while the plant still has flowers on it, the zucchini is at its most tender. I had to make some adjustments from the recipe, it was off a website (dukandietrecipes.co.uk) with metric measurements and words like “fromage frias” in it. (that’s a fancy name for a cream-cheese like dairy product, somewhere in between cream cheese and yoghurt).
For this, you can make a chicken canoe out of it by substituting ground chicken instead of beef. I think this recipe may be a great way for a kid to get in their vegetables…we had fun eating it and it was good too!
- 4-6 medium to large zucchini’s, washed, cut in half lengthwise and deseeded (with a spoon just scrape out a trough from the center – possibly saving the scraps for zucchini bread or something)
- 1 lb lean ground beef
- 8-10 oz salsa (I used some tomato bruschetta – a crushed tomato, garlic/basil concoction)
- sprinkle of cayenne pepper
- kosher salt and pepper to taste
- 7-8 oz either fat-free cream cheese or fat-free yoghurt (I used yoghurt but may try cream cheese next time)
Preheat the oven to 350°. Line up the zucchini’s on a cookie sheet and sprinkle them with the salt and peppers. In a pan, cook the beef until golden and drain off any water or fat. Return the pan to the heat, mix in the salsa and cream-cheese/yoghurt. Spoon this mix into the zucchini boats and then bake for around 30 min. Done! Quick and tasty, perfect for a meal any day of the week. On the Dukan Diet this is acceptable for any protein+veggie day on Phase 2 or higher.