Prepare the Zucchini:
Preheat your oven to 180°C (350°F). Cut the zucchini in half lengthwise and scoop out the flesh to create zucchini boats, leaving a thin shell. Drizzle the zucchini boats with olive oil and season with salt, black pepper, and chili pepper. Set aside.
Cook the Filling:
In a large pan, heat some olive oil over medium heat. Add the chopped onion and carrot, and sauté until softened. Stir in the chopped tomatoes, zucchini flesh, oregano, and rice. Cook for a few minutes, then add the boiling water. Cover and simmer until the rice is partially cooked (about 10 minutes).
Assemble the Zucchini:
Stir the sliced black olives into the rice mixture. Fill each zucchini boat with the mixture and top with shredded mozzarella.
Bake:
Place the stuffed zucchini in a baking dish. Cover with foil and bake in the preheated oven for 30 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is melted and golden.
Garnish and Serve:
Once baked, garnish with fresh parsley and serve hot.
Serving Suggestions
Serve with a side of garlic bread or a fresh green salad.
Pair with a glass of white wine for a complete meal.
Add a dollop of Greek yogurt or sour cream for a creamy contrast.
Serve alongside grilled chicken or fish for added protein.
Cooking Tips
Use a melon baller or a spoon to scoop out the zucchini flesh easily.
You can add ground meat, like beef or turkey, to the filling for a heartier dish.
Cook the rice until it’s almost done before stuffing to avoid undercooking.
Experiment with different cheeses like feta or Parmesan for a different flavor profile.
Nutritional Benefits
Rich in Vitamins: Zucchini, carrots, and tomatoes are high in vitamins A and C, which support immune health.
High in Fiber: The vegetables and rice provide dietary fiber, aiding digestion.
Good Source of Calcium: Mozzarella adds calcium, which is essential for bone health.
Low in Calories: This dish is relatively low in calories, making it a healthy option for those watching their intake.
Dietary Information
Vegetarian: Yes
Gluten-Free: Use gluten-free rice if needed.
Nut-Free: This recipe does not contain nuts.
Dairy-Free: Substitute mozzarella with a dairy-free cheese alternative.
Nutritional Facts (Per Serving)
Calories: 280
Protein: 10g
Fat: 14g
Carbohydrates: 28g
Fiber: 4g
Sugar: 4g
Storage
Refrigerate: Store in an airtight container in the refrigerator for up to 3 days.
Freeze: Stuffed zucchini can be frozen for up to 2 months. Thaw overnight in the refrigerator before reheating.
Reheat: Reheat in the oven at 180°C (350°F) until warmed through, or in the microwave.
Why You’ll Love This Recipe
Nutritious and Filling: Packed with vegetables, rice, and cheese, this dish is both healthy and satisfying.
Easy to Make: With simple ingredients and straightforward steps, this recipe is perfect for a weeknight dinner.
Versatile: Customize the filling with your favorite ingredients or add protein for a complete meal.
Family-Friendly: The cheesy topping and flavorful filling are sure to please both kids and adults.
Conclusion
These Stuffed Zucchini are a delicious and healthy way to enjoy your vegetables. With a savory filling of rice, vegetables, and melted mozzarella, this dish offers a delightful combination of flavors and textures. Perfect for a light dinner or a side dish, these zucchini boats are easy to prepare and packed with nutrients. Try this recipe, and enjoy the Mediterranean-inspired taste in every bite!
Frequently Asked Questions
Can I use another type of rice?
Yes, you can use brown rice, quinoa, or couscous for a different texture and flavor.
Can I make this dish vegan?
Yes, use vegan cheese and ensure the rice is cooked in vegetable broth or water.
What can I substitute for mozzarella?
Feta, cheddar, or Parmesan are good alternatives, depending on your preference.
Can I prepare this dish ahead of time?
Yes, assemble the zucchini boats and refrigerate them. Bake when ready to serve.
How do I prevent the zucchini from becoming too soft?
Don’t overbake the zucchini. Also, you can par-cook the filling before stuffing to reduce baking time.
Can I add meat to the filling?
Yes, ground beef, chicken, or turkey can be sautéed with the onions and carrots for a heartier dish.
How can I make the filling spicier?
Add chopped jalapeños or a pinch of cayenne pepper to the filling.
What other vegetables can I add?
Mushrooms, bell peppers, or spinach would make great additions to the filling.
Can I cook the stuffed zucchini on the stovetop?
Yes, cover and cook them in a large pan over medium heat until the zucchini is tender and the cheese is melted.
Is it necessary to pre-cook the rice?
Yes, partially cooking the rice ensures it finishes cooking evenly with the other ingredients.
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