These Stuffed Zucchini Boats are a delightful blend of tender zucchini, savory vegetables, and gooey melted cheese. This healthy and flavorful dish is perfect as a main course or a side, offering a delicious way to enjoy fresh produce with a cheesy twist.
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Ingredients
- Zucchini: 2 medium-sized
- Olive Oil: 1 tablespoon
- Salt: ½ teaspoon
- Onion: 1 medium, finely chopped
- Red Bell Pepper: 1, diced
- Carrot: 1 medium, grated
- Black Pepper: A pinch
- Cheese (Mozzarella, Cheddar, or your choice): 50 g, grated
- Fresh Parsley: 1 tablespoon, chopped
- Breadcrumbs: 3 tablespoons
Step-by-Step Instructions
1. Prepare the Zucchini:
- Preheat your oven to 180°C (350°F).
- Wash the zucchini and slice each one in half lengthwise.
- Using a spoon, scoop out the seeds and flesh from the center, leaving about 1 cm (½ inch) of the zucchini flesh intact to create a boat shape.
- Set aside the scooped-out zucchini flesh for later use.
2. Cook the Vegetables:
- Heat the olive oil in a skillet over medium heat.
- Add the chopped onion and sauté for 2-3 minutes until soft and translucent.
- Add the diced red bell pepper and grated carrot. Cook for another 3-4 minutes, stirring occasionally, until the vegetables are softened.
- Finely chop the reserved zucchini flesh and add it to the skillet.
- Season with ½ teaspoon of salt and a pinch of black pepper. Cook for 2-3 minutes until the mixture is cooked down and fragrant.
3. Prepare the Filling:
- Remove the skillet from heat and allow the vegetable mixture to cool slightly.
- In a large bowl, combine the cooked vegetables, grated cheese, and chopped parsley. Mix thoroughly.
- Add the breadcrumbs and stir well to bind the mixture and add texture.
4. Stuff the Zucchini Boats:
- Place the zucchini halves on a parchment-lined or lightly greased baking sheet.
- Spoon the filling into each zucchini boat, pressing it gently to pack it in.
- Sprinkle extra grated cheese and breadcrumbs on top for a crispy finish.
5. Bake the Zucchini:
- Bake in the preheated oven for 20-25 minutes, or until the zucchini is tender and the cheese is melted and golden.
- For a crispier topping, turn on the broiler for the last 2-3 minutes of baking. Keep a close eye to prevent burning.
6. Serve:
- Remove the stuffed zucchini boats from the oven and let them cool slightly.
- Garnish with a sprinkle of fresh parsley and serve warm.
Serving Suggestions
- Serve on their own for a light meal.
- Pair with a side of rice, quinoa, or a fresh green salad.
- Enjoy alongside grilled chicken, fish, or tofu for a more substantial meal.
Cooking Tips
- For added protein, mix cooked ground beef, turkey, or lentils into the filling.
- Experiment with different cheeses like Parmesan, Gouda, or Feta for unique flavors.
- Use panko breadcrumbs for an extra crispy topping.
Nutritional Benefits
- Zucchini: Low in calories and rich in vitamins A and C.
- Carrots: A great source of beta-carotene and fiber.
- Cheese: Provides protein and calcium.
Dietary Information
- Vegetarian-Friendly
- Customizable: Use gluten-free breadcrumbs for a gluten-free option.
Nutritional Facts (Per Serving, Approx.):
- Calories: 140
- Protein: 6 g
- Carbohydrates: 10 g
- Fat: 8 g
- Fiber: 2 g
- Sodium: 320 mg
Storage
- Refrigerator: Store leftovers in an airtight container for up to 2 days.
- Reheating: Reheat in the oven at 180°C (350°F) until warmed through.
Why You’ll Love This Recipe
- Easy to make and loaded with fresh, wholesome ingredients.
- Versatile and customizable with your favorite vegetables and cheeses.
- A delicious and healthy way to incorporate more veggies into your meals.
Conclusion
These Stuffed Zucchini Boats are a simple yet impressive dish that delivers on both flavor and nutrition. Whether served as a main course or a side, they’re sure to be a hit at the table. Enjoy this creative and delicious way to transform zucchini into a crowd-pleasing meal!
Frequently Asked Questions
- Can I use yellow squash instead of zucchini?
Yes, yellow squash works as a great substitute. - What other vegetables can I add to the filling?
Mushrooms, spinach, or corn are great additions. - Can I make this recipe vegan?
Yes, use plant-based cheese and breadcrumbs to make it vegan-friendly. - How do I keep the zucchini from being watery?
Sprinkle a little salt on the scooped-out zucchini halves and let them sit for 10 minutes. Pat dry before filling. - Can I prepare the zucchini boats in advance?
Yes, assemble them up to a day ahead and bake just before serving. - Can I freeze stuffed zucchini boats?
Yes, but it’s best to freeze them before baking. Thaw and bake as directed. - What can I use instead of breadcrumbs?
Crushed crackers, panko, or almond flour are good substitutes. - What herbs go well in this recipe?
Basil, thyme, or oregano complement the flavors beautifully. - How do I know when the zucchini is cooked?
It should be fork-tender but still hold its shape. - Can I serve these cold?
While best enjoyed warm, they can also be served cold as a light snack.