Description
These Stuffed Zucchini Boats are a delicious and healthy option that can be customized with various proteins, grains, and cheeses. The zucchini shells hold a flavorful filling of ground meat, vegetables, and cheese, baked until bubbly and golden.
Ingredients
For the Zucchini Boats:
4 medium zucchini (8–10 inches long each)
1 tablespoon olive oil (for sautéing)
1 medium yellow onion, finely chopped
2 cloves garlic, minced
1 pound lean ground beef (or ground turkey, chicken, sausage)
1 (14.5 ounce) can diced tomatoes (undrained)
1/2 cup tomato sauce or marinara sauce
1 teaspoon Italian seasoning
1/2 teaspoon salt (or to taste)
1/4 teaspoon black pepper (or to taste)
1/2 cup cooked rice or quinoa (optional for a heartier filling)
1 cup shredded mozzarella cheese (divided)
1/4 cup grated Parmesan cheese
Fresh parsley or basil (chopped, for garnish, optional)
Instructions
1. Preheat Oven and Prepare Zucchini:
Preheat your oven to 400°F (200°C).
Wash the zucchini thoroughly. Trim off the ends, then slice each zucchini in half lengthwise.
2. Scoop Out Zucchini Flesh:
Use a spoon (grapefruit spoon or small melon baller) to scoop out the flesh from each zucchini half, leaving about a 1/4 to 1/2-inch thick shell. Be gentle to avoid piercing the skin.
Roughly chop the scooped-out zucchini flesh and set aside. You’ll need about 1 cup for the filling. Save the extra for soups or frittatas.
3. Pre-Bake Zucchini Shells (Optional but Recommended):
Place the hollowed-out zucchini boats, cut-side up, in a 9×13 inch baking dish or on a baking sheet. Lightly brush them with olive oil and season with a pinch of salt and pepper.
Bake for 10-15 minutes to tenderize the zucchini and prevent the final dish from being watery. Remove from oven and set aside.
4. Sauté Aromatics and Cook Meat:
Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the chopped onion and cook for about 5-7 minutes until softened.
Stir in the minced garlic and cook for 1 more minute until fragrant.
Add the ground beef (or your chosen meat). Break it apart and cook for 8-10 minutes, or until browned. Drain any excess fat.
5. Add Vegetables and Seasonings:
Stir in the chopped zucchini flesh and cook for about 3-5 minutes until softened.
Add the undrained diced tomatoes, tomato sauce, Italian seasoning, salt, and black pepper. Stir everything well to combine.
Bring the mixture to a simmer, then reduce the heat to low. Cover and let it cook for 10-15 minutes to allow the flavors to meld. Add extra tomato sauce or a bit of water if the mixture seems too dry.
6. Add Rice/Quinoa and Cheese:
If you’re using cooked rice or quinoa, stir it into the filling now. Remove from heat.
Stir in 1/2 cup shredded mozzarella cheese, allowing it to melt into the mixture.
7. Stuff the Zucchini Boats:
Carefully spoon the filling evenly into each of the pre-baked zucchini boats, packing it gently but generously.
8. Top with Cheese:
Sprinkle the remaining 1/2 cup shredded mozzarella cheese and 1/4 cup grated Parmesan cheese evenly over the top of the filled zucchini boats.
9. Bake the Stuffed Zucchini:
Place the zucchini boats back into the preheated oven. Bake for 20-25 minutes, or until the zucchini is tender when pierced with a fork, the filling is heated through, and the cheese is melted and bubbly.
If you prefer softer zucchini, you may need an extra 5-10 minutes of baking.
10. Rest and Garnish:
Once baked, carefully remove the zucchini boats from the oven. Let them rest for 5-10 minutes before serving to allow the filling to set slightly.
Garnish with freshly chopped parsley or basil, if desired.
Notes
Nutrition Facts (Approximate per serving):
Calories: 450-550 per serving (This can vary based on type of meat, cheese, and optional rice/quinoa)
Protein: 30-35 grams
Fiber: 5-7 grams
Healthy Fats: 20-25 grams (from cheese, olive oil, and zucchini)
Vitamins and Minerals: Rich in Vitamin A, C, calcium, potassium, and B vitamins.
Serving Suggestions:
As a Main Course: These stuffed zucchini boats are hearty enough to be a complete meal. Serve two halves per person.
With a Side Salad: Pair with a crisp green salad for a well-rounded meal.
With Grains: If you didn’t include grains in the filling, serve with a side of quinoa, couscous, or garlic bread to round out the meal.
Roasted Vegetables: Complement the boats with a colorful medley of roasted veggies like broccoli, carrots, or asparagus.
Additional Tips:
For a Vegetarian Version: Replace the ground meat with lentils, black beans, or finely chopped mushrooms. You can also add extra veggies like bell peppers, spinach, or corn.
Cheese Variations: Use cheddar, provolone, or feta instead of mozzarella for different flavors.
Make-Ahead: You can assemble the stuffed zucchini boats ahead of time and store them in the refrigerator for up to 24 hours. Just bake them when ready.
Freezing: These zucchini boats freeze well. After baking, let them cool completely, then wrap them in plastic wrap and freeze for up to 3 months. Reheat by baking at 350°F (175°C) for 25-30 minutes, or until hot throughout.
- Prep Time: 10 minutes
- Cook Time: 35-50 minutes
