Stuffed Marrow

Marrows are cheap and plentiful and stuffed with mince or soya mince make a tasty and healthy meal. Marrows or courgettes may be used in this recipe. Preheat the oven to 200°C (gas mk 6, 400°F). Heat the oil in a saucepan. Chop the onion finely, and cook gently for about 5 minutes until softened. Add the mince and fry for another five minutes. (If using soya mince add to the onions but do not fry. The soya which should be well flavoured with a vegetable extract or other savoury flavouring such as soup mix or usavi mix - used dry). Add the stock, tomato puree, herbs, some freshly ground black pepper and the fish sauce, and cook until the liquid has reduced by half. Meanwhile, wash and cut the marrow in half, and scoop out the seeds. Prick the inside flesh thoroughly with a fork. Once the mince is cooked all over, put half the mince and onion into each marrow, pouring in any juices left in the pan. Sprinkle breadcrumbs over the mince if desired. Bake in a baking dish for about one hour. Serve with any juices from the dish poured back over the marrow or an onion or Bisto gravy. You can use large courgettes in this recipe. You can also use minced lamb or pork instead of the beef. If you do not have fish sauce, then instead add salt to taste. For a tastier topping, try mixing grated parmesan cheese and mixed herbs, salt and pepper into the breadcrumbs. Accompany with mashed potatoes, rice or mealie meal.