Directions

Preheat oven to 375°F (190°C).

Cut courgettes lengthways and remove seeds. Place cut side up in one or two large casserole dishes (depending on the size of the courgettes).

Spray a large skillet with vegetable oil cooking spray. Gently cook onion until transparent.

Combine cooked onions with ground beef, rice, parsley, allspice, salt, and pepper, and mix thoroughly. Fill each courgette “boat” with the meat mixture, mounding it up and packing it in.

Pour 1 cup (240mL) of water on the bottom of each pan, around the squashes. Cover pans tightly with aluminium foil. Bake for 45 minutes.

Meanwhile, prepare yoghurt sauce: In a heavy saucepan, combine yoghurt, egg white, cornstarch, and salt. Stir mixture over medium heat until it comes to a boil. Continue to stir and cook for 5 minutes; it will thicken slightly as it cooks. Add garlic and cook for another 2 minutes, stirring constantly.

When courgettes have cooked for 45 minutes, remove from oven, uncover, and pour yoghurt sauce over courgettes. Return to oven, uncovered, and cook for 10 minutes more.

Serve with mashed potatoes or rice and a vegetable side dish.