Blanch the courgettes in boiling salted water for 2 minutes, drain and cool quickly. Halve lengthways, scoop out the flesh and chop. Arrange the shells in a shallow ovenproof dish.
Heat the oil in a pan, add the garlic and shallots and cook gently for 5 minutes. Add the tomatoes, courgette flesh, Tabasco, thyme, and salt and pepper to taste. Bring to the boil and cook, uncovered, for 25 minutes, stirring occasionally.
Add the prawns, then spoon the sauce into and over the courgettes.
Melt the butter in a pan, stir in the flour and cook for 1 minute. Gradually stir in the milk. Bring to the boil and cook, stirring, for 2 minutes. Stir in the mustard, cheeses and salt and pepper to taste.
Spoon over the courgettes and bake in a preheated hot oven, 220C (425F), Gas Mark 7, for 15 to 20 minutes, until golden. Serve immediately.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 (3428g)|
|Recipe Makes: 8|
|Calories from Fat: 5637 (86%)|
|Amt Per Serving||% DV|
|Total Fat 626.3g||835 %|
|Saturated Fat 394.8g||1974 %|
|Monounsaturated Fat 152.4g|
|Polyunsanturated Fat 22.8g|
|Cholesterol 1766.6mg||544 %|
|Sodium 5630.3mg||194 %|
|Potassium 5370.2mg||141 %|
|Total Carbohydrate 143.9g||42 %|
|Dietary Fiber 4.6g||19 %|
|Sugars, other 139.2g|
|Protein 111.7g||160 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 6541
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.