Green Marrows are thickly sliced, hollowed and stuffed with a sausage meat filling to produce a delicious and economical family meal. Serve with a baked potato cooked in the oven alongside the main dish, along with some fresh summer vegetables for a healthy and satisfying meal.
Another useful recipe that uses vegetable marrow is delicous spicy vegetable marrow soup with lemon, cilantro, chili and ginger.
Ingredients
(serves two generously)
- A good sized marrow
- ¾ lb (350 grams) good quality sausage meat. A cheaper, and lower fat, option is to use sausagemeat mixed with cooked Puy Lentils.
- Two medium sized onions
- Cooking oil
- A bay leaf
- Sage, 1 level teaspoon of dried herb or six leaves of fresh sage.
- Salt and pepper as liked
Recipe
Preheat your oven to gas mark 7, 425°F, 220°C.
Chop the onion and gently fry until slightly brown with the bay leaf. Meanwhile, slice the marrow into six 2 inch/5 cm slices, and hollow out the soft core of seeds from each slice with a knife. Discard the core of the marrow. Lightly grease an oven dish, and lay the slices of marrow in it.
Chop the sage if fresh. Mix the sausage meat , cooked onion (discarding the bay leaf), sage, salt and pepper with a spoon in a bowl. With clean hands and a tablespoon, fill the core of each slice of marrow with the sausage meat mix so that the mix bulges a little from the top of the slice of marrow.
Apply a little oil to the top of the stuffed marrow slices. A low calorie cooking oil spray is ideal here as only a thin coat of oil is required to seal the surface during roasting.
Roast for one hour, reducing the oven temperature to gas mark 5, 375°F, 190°C after half an hour. Baste two or three times during cooking; here again a low calorie cooking oil spray is ideal to keep the dish moist without adding excess calories.
Serve with a buttered baked potato and summer vegetables and good gravy, such as this simple recipe.
Simple Gravy Recipe
Mix a little taken from 200ml of real bone stock, or instant bouillon/stock, with two tablespoons of plain white flour and mix to a paste. Add the rest of the liquid and whisk hard with a fork or whisk until the mixture is smooth. Heat the mix in a small pan over a low heat, stirring constantly. When the mixture simmers, take care to mix vigorously to avoid lumps; the gravy will gradually thicken. Boil through thouroughly for two minutes. Add salt and pepper to taste, remembering that many bouillon or stock mixes are already heavily salted. Pour over the piping hot, stuffed marrow.
If you enjoy traditional British Cooking, take a look at a modern lower fat Full English Breakfast.
