Introduction
Stuffed Zucchini is a versatile dish where hollowed-out zucchini boats are filled with a savory mixture of vegetables, herbs, and either ground meat or a vegetarian filling. This Mediterranean-inspired dish is both nutritious and flavorful, making it perfect for lunch, dinner, or a special occasion. The stuffing can be customized to your liking, offering a balance of protein, fiber, and vitamins.
Ingredients
- 4 medium zucchinis
- 1/2 lb ground beef, turkey, or lentils (for a vegetarian option)
- 1 small onion (finely chopped)
- 2 cloves garlic (minced)
- 1/2 cup cooked rice or quinoa
- 1/4 cup grated Parmesan or feta cheese
- 1/4 cup fresh parsley (chopped)
- 1/4 tsp ground cumin
- 1/2 tsp dried oregano
- 1/2 tsp paprika
- 1 tbsp olive oil
- Salt and pepper (to taste)
- 1/4 cup breadcrumbs
- 2 tbsp grated Parmesan or any preferred cheese
- 1 tbsp olive oil
- Fresh parsley (for garnish)
Instructions
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Prepare the Zucchini:
- Preheat your oven to 375°F (190°C).
- Cut the zucchinis in half lengthwise. Using a spoon, scoop out the flesh, leaving about 1/4-inch thick walls to create zucchini boats. Reserve the scooped-out flesh for the stuffing.
- Lightly drizzle the zucchini boats with olive oil, season with salt and pepper, and place them on a baking tray. Bake for 10 minutes to soften them slightly, then set aside.
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Make the Stuffing:
- Heat 1 tbsp olive oil in a skillet over medium heat. Add the chopped onion and garlic, and sauté for 5 minutes until softened and translucent.
- Add the ground beef or turkey (or lentils for a vegetarian version), and cook until browned, breaking it up with a spoon, about 7-8 minutes.
- Stir in the reserved zucchini flesh, cooked rice or quinoa, cumin, oregano, paprika, salt, and pepper. Cook for an additional 5-6 minutes until well combined.
- Remove the mixture from heat and stir in the Parmesan or feta cheese and fresh parsley. Adjust seasoning if needed.
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Stuff the Zucchini:
- Spoon the stuffing mixture evenly into the pre-baked zucchini boats, pressing it down slightly to fill each boat generously.
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Prepare the Topping:
- In a small bowl, mix the breadcrumbs, grated Parmesan, and 1 tbsp olive oil. Sprinkle this mixture over the stuffed zucchinis to create a crispy topping.
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Bake the Zucchini:
- Return the stuffed zucchinis to the oven and bake for 20-25 minutes, or until the topping is golden and the zucchinis are tender.
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Serve:
- Garnish with fresh parsley and serve hot. Stuffed zucchini pairs well with a simple side salad or roasted vegetables for a complete meal.
Health Considerations
- Low-Calorie: Zucchini is naturally low in calories, making this dish a light but filling option.
- Rich in Fiber: The use of zucchini, rice or quinoa, and vegetables makes this dish high in fiber, aiding digestion and promoting a feeling of fullness.
- Protein-Packed: Adding ground meat or lentils boosts the protein content, making it a balanced meal.
- Gluten-Free Option: To make this dish gluten-free, substitute the breadcrumbs with gluten-free breadcrumbs or ground nuts for the topping.
Serving Suggestions
- Main Course: Serve with a fresh salad, such as a Mediterranean cucumber and tomato salad, or with a side of couscous or quinoa.
- Light Dinner: Pair with a simple soup or broth-based starter for a light, yet filling dinner option.
- Vegetarian Option: Substitute the meat with lentils or a mixture of sautéed vegetables for a hearty vegetarian version.
Tips
- Customize the Filling: You can swap out the ground meat for other proteins like chicken, sausage, or even plant-based meat substitutes.
- Pre-Cook the Zucchini: Pre-baking the zucchini before stuffing helps soften them and reduces the overall baking time, ensuring they are tender but not mushy.
- Add Extra Flavor: For more Mediterranean flair, you can add ingredients like chopped olives, sun-dried tomatoes, or pine nuts to the stuffing mixture.
