I was recently given a very large yellow courgette – I composed it a little Low-FODMAP lullaby* and shared it on social media. The reception was mixed, from LOL’ing to accusations of sinister behaviour. Maybe I need to self-edit more.
I digress, a large yellow courgette (or zucchini) is a thing of beauty and I think its FODMAP friendly nature is something to celebrate. It also provides plenty of innuendo material - vitally important at Our House For Tea. I originally made this filling for one very large courgette but realised the chances of other people laying their hands on such a magnificent beast were slim, so retested the mixture using 4 normal sized courgettes. It still worked and was still snaffled down without complaint by my teatime companions.
I buy my sausages from the butcher a whole batch at a time. They are bagged in pairs for quick freezing/defrosting and easy portion control. His special recipe is gluten-free and Low-FODMAP – I do recommend you see if your butcher can do the same for you! I also have the benefit of knowing the meat is high-welfare and locally grown. That’s a lot of plus points.
4 courgettes, yellow or green
Or a large courgette or marrow weighing around 1-1.2kg
1 tbsp. garlic oil
8 Low-FODMAP, gluten-free sausages (check ingredients)
2 large tomatoes, roughly chopped
1 tbsp. finely chopped fresh herbs such as parsley, thyme, oregano or marjoram
75g finely grated cheddar-type cheese (we use mature goats cheese)^
2 tbsp. brown rice breadcrumbs
A little oil for greasing
Serves 4, Prep 15 mins, Baking 15 mins
Pre-heat the oven to 200°C.
Cut the courgette/s in half lengthways and scoop out the seeds and flesh making sure you don’t go all the way through the skin (see picture). Roughly chop the flesh.
Warm the garlic oil in a wide frying pan. Empty out the sausage meat from the skins into the pan and squash until you have a minced meat texture. Brown slightly. Add the courgette flesh, tomatoes, salt and chopped herbs. Cook off for 5-8 minutes until all the courgette flesh has soften, some of the water has evaporated and it has melded together unctuously.
Place the courgette halves in a lightly greased baking tray and fill centres with the sausage mix. Sprinkle over the cheese evenly and then the rice crumbs. Bake for 15 minutes until the courgette shell is tender to a knifepoint.
If you are filling a large courgette or marrow it can take 10 minutes longer to bake, depending on the size. Keep testing the edge of the shell with a knifepoint until it slides in easily. Serve with a green salad.
*Hush little courgette, don’t be shy
You’re the prettiest massive courgette I ever did espy.
Your skin makes everything seem so sunny,
You’re Low-FODMAP so won’t hurt my tummy.