This is delicious. Feeds four no bother.

A 1 Kilo Marrow (if not in season, use the largest Courgettes (Zucchini) you
can get).
1 Lb preferred Minced (Ground) Meats - I use a mixture of equal parts Pork &
Beef Mince.
You could also go for the total veggie option and use Vegetarian Mince
either frozen or packet.
A 1 Lb bag of frozen Baby Carrots (For simplicity)
A cup of natural Yogurt.
A goodly amount of chopped Dill weed.
A large Onion and a fat clove or two of Garlic, all chopped down.
A small can of chopped Tomatoes, with juice and seeds.
A desertspoon of Tomato Paste.
Italian Sweet Herbs for the Meat sauce, (Oregano, Basil, etc) or 1 x OXO
"Italian" Cube.
Lots of Fresh ground black pepper.
2 Tablespoons Vegetable or light Olive Oil.
A 1/4 Teaspoon of Splenda granules.
A 1/4 Teaspoon of Salt - added at the end of cooking - IF required.

1: Split the Marrow lengthways and top and tail it. Scoop out the seeds
to make a canoe-shape. Reserve the seeds.
2: Trim a sliver of skin off the bottom of the Canoes to make them stable
and sit flat.
3: Salt the canoes and leave twenty minutes to pull out excess water.
4: Rinse the canoes under fresh running water, then pat dry with a
teacloth.

5: Heat the Oil in a sauteuse or heavy saucepan.
6: Fry the Onion a minute, then add the Garlic and the minced (ground)
meats of choice.
7: If using a textured Vegetable Protein or Soya Mince product - do NOT
add that until the sauce has started cooking.
8: Fry the pan contents for a few minutes, until the meats are sealed and
the mixture "grainy".
9: Add the Tomato Paste and allow it to fry GENTLY until it threatens to
stick and burn - this allows a very delicious caramel flavour to develop.
10: Pour in the can of chopped Tomatoes (I like to use the ones with
added Basil)
11: Add the seeds from the Marrow.
12: Add 1 Pint of cold Water and bring to a very slow simmer.
13: If using Textured Vegetable Protein, add it now. TVP requires less
cooking time - an hour at most.
14: Cook LONG and SLOW, for Animal Protein, covered with a lid.
15: The longer it cooks - up to 6 hours - the better, but at least 1 hour
if you dont have the luxury of time.
16: Just make sure it doesn't stick to the arse of the pan and burns!
17: Now correct the seasoning with Splenda and Salt - as required.
18: Take away from the heat and allow the fats to rise to the top.

19: Using a Pastry brush, scoop up some of the cooking fats from the
surface of the meat sauce.
20: Brush the entire interior surfaces of the Marrow canoes liberally
with the meat-sauce fats.
21: Put the canoes onto a Roasting Tray, lined with cooking foil with the
Shiny side UP.
22: The oven must be quite hot - say at Bread Baking Heat - about 420
Fah, 210+ C.
23: Roast the Canoes - ONLY - until you are able to push a fork through
the deepest part of the flesh with yet a bit of resistance. Any longer
cooking and it will be mushy.
24: If the Canoes haven't taken any colour - your oven was too slow.
25: Out of the oven, keep the Canoes warm. Now get your serving plates
into the oven and switch the oven off.

26: While the Canoes are roasting, bring a pint of Salted water to the
boil.
27: Cook the Frozen Carrots to the "Al-Dente" Stage - still with a bite
or "Bone"
28: Drain the Carrots and let them cool a bit.
29: Just before plating the Carrots, coat them with the Yogurt that you
have mixed with chopped Dill weeds.

30: On the hot serving plates, put one "Canoe" each person, or if large
"Canoes", split as required.
31: Fill with the re-heated meat sauce - Garnish with fresh Basil leaves
if wanted.
32: Divide out the coated Carrots as required.
33: Fill your Belly!

To Drink:
10 Strawberries, crushed really well, or liquidised.
A bottle of Cheapo Red Plonk.
Mix the above and strain into a BIG iced jug.
Pour on as much Soda Water or Carbonated Mineral Water to fill the Jug.
Serve over Crushed Ice in Frozen Manhattan Glasses.

NOTES:
1: If using Courgettes, (Zucchini) and too small to make the canoe
shapes, you can simply top & tail, then cut them lengthwise into "Fillets"
as thick as you like and just Pan-Fry the fillets in some of the skimmed
meat-sauce fats until slightly tender but with colour - so - at a VERY HIGH
Heat.
Nappe the Meat sauce OVER the fillets, allowing 50% visibilty on the
fillets.
2: Excess cooking Oils, although "healthy" ones in the main, if you want
to remove them, dab the top of the meat sauce with absorbent Kitchen towel.
It absorbs FATS before anything else.