Delicious Stuffed Zucchini Boats Recipe
Stuffed zucchini boats are a wholesome and filling dish that brings together fresh vegetables and hearty ingredients. The tender zucchini is hollowed out and filled with a savory mixture, then baked until perfectly golden. It is a light yet satisfying meal that works for both lunch and dinner.
This recipe is easy to customize with your favorite fillings. You can make it with ground meat, rice, or keep it vegetarian with beans and cheese. The result is a balanced dish that looks as beautiful as it tastes.
Ingredients Needed
| Ingredient | Quantity | Calories |
|---|---|---|
| Medium zucchini | 4 | 130 |
| Ground turkey or beef | 1 pound | 850 |
| Olive oil | 2 tbsp | 240 |
| Onion finely chopped | 1 small | 40 |
| Garlic minced | 3 cloves | 12 |
| Tomato sauce | 1 cup | 80 |
| Cooked rice | 1 cup | 200 |
| Mozzarella cheese shredded | 1 cup | 330 |
| Parmesan cheese grated | ¼ cup | 110 |
| Fresh parsley chopped | 2 tbsp | 4 |
| Salt and pepper | To taste | 0 |
Step by Step Preparation
Prepare the zucchini
Wash the zucchini and cut them in half lengthwise. Scoop out the centers, leaving a shell about half an inch thick.
Cook the filling
In a skillet, heat olive oil and sauté onion and garlic. Add ground meat, cook until browned, then stir in tomato sauce, rice, and seasoning.
Stuff the zucchini
Fill each zucchini shell with the cooked mixture. Press gently so the filling stays in place.
Add cheese
Sprinkle mozzarella and Parmesan evenly on top of the stuffed zucchini.
Bake
Arrange the zucchini boats in a baking dish. Bake at 375°F for 25 minutes until the cheese is melted and bubbly.
Garnish and serve
Top with fresh parsley before serving warm.
Tips for customizing the recipe
You can swap rice with quinoa for a lighter version. For a vegetarian option, replace the meat with black beans, chickpeas, or lentils. Adding diced bell peppers or mushrooms brings extra depth and texture.
If you enjoy bold flavors, season with Italian herbs, chili flakes, or smoked paprika. For a cheesy twist, mix some ricotta into the filling. You can even top with breadcrumbs for a crispy finish.
Nutritional Information
One stuffed zucchini boat has about 300 to 350 calories depending on the filling. It provides a good balance of protein, carbs, and healthy fats. The zucchini itself is low in calories and rich in fiber, vitamins, and minerals.
Using lean ground meat keeps the dish lighter. Cheese adds calcium and richness, while the rice provides energy. It is a nutritious and satisfying meal without being heavy.
Serving Suggestion
Serve zucchini boats with a fresh garden salad for a light meal. They also pair well with garlic bread or roasted vegetables for a heartier dinner. A drizzle of extra tomato sauce on top makes them even more flavorful.
For gatherings, arrange them on a large platter for a beautiful presentation. They can also be served with pasta on the side for a complete Italian inspired dinner.
How to store and keep fresh
Let the zucchini boats cool before storing. Place in an airtight container and refrigerate for up to 3 days. Reheat in the oven at 350°F until warmed through.
You can also freeze them before baking. Wrap each stuffed zucchini in foil and store in freezer bags for up to 2 months. Thaw overnight in the fridge and bake as usual.
Conclusion
Stuffed zucchini boats are hearty, nutritious, and versatile. They bring together fresh zucchini, a savory filling, and melted cheese in one satisfying bite. This dish is perfect for weeknights and special dinners alike.
With so many ways to customize the filling, you can enjoy them differently each time. Once you try this recipe, it will become a regular addition to your meal rotation. They are as fun to make as they are to eat.
FAQs
Q1. Can I make zucchini boats vegetarian?
Yes, replace the meat with beans, lentils, or extra vegetables for a vegetarian version.
Q2. Can I prepare zucchini boats ahead of time?
Yes, you can stuff them and refrigerate before baking. Just bake when ready to serve.
Q3. What cheese works best for this recipe?
Mozzarella and Parmesan are classic choices, but cheddar or provolone also work well.
