Introduction
Stuffed zucchini is a delightful and nutritious dish that combines the earthiness of vegetables with the heartiness of meat. This recipe features zucchini halves filled with a savory mixture of lean ground beef, spices, and black beans, topped with melted cheese. Perfect as a main course or a side dish, this meal not only pleases the palate but also offers a healthy option for dinner.
Ingredients
4 medium zucchini, halved lengthwise
1 pound lean ground beef (93% lean)
1 small onion, diced
3 cloves garlic, minced
1 tablespoon olive oil
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon paprika
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/2 cup tomato sauce
1/2 cup low-sodium chicken broth
3/4 cup canned black beans, drained and rinsed
1 cup shredded Mexican cheese blend
Optional toppings: diced tomatoes, chopped cilantro, sour cream, hot sauce
Prep Time
15 minutes
Cook Time, Total Time, Yield
Cook Time: 25 minutes
Total Time: 40 minutes
Yield: 4 servings
This stuffed zucchini recipe not only provides a satisfying meal but is also a great way to incorporate more vegetables into your diet. With a balance of flavors and textures, it’s sure to become a favorite in your household. Enjoy your deliciously healthy creation!
Detailed Directions and Instructions
Step 1: Preheat the Oven
Preheat the oven to 400°F (205°C) and lightly grease a 9×13-inch baking dish.
Step 2: Hollow Out Zucchini
Using a spoon, hollow out the center of each zucchini half, leaving a 1/4-inch thick shell.
Step 3: Prepare Zucchini for Baking
Place zucchini halves cut-side up in the baking dish, brush with olive oil, and season with salt. Bake for 15-20 minutes until zucchini is almost tender.
Step 4: Sauté Onion
While the zucchini cooks, heat olive oil in a skillet over medium heat. Add the diced onion and cook until soft.
Step 5: Cook Ground Beef and Garlic
Add the ground beef and minced garlic to the skillet, breaking up the meat with a wooden spoon. Cook until no longer pink, about 5 minutes.
Step 6: Add Spices
Stir in the chili powder, cumin, paprika, oregano, and 1/2 teaspoon salt. Cook for 1 minute to toast the spices.
Step 7: Add Sauce and Beans
Add the tomato sauce, chicken broth, and black beans to the skillet. If desired, roughly chop the leftover zucchini flesh and add it to the mixture. Bring the sauce to a simmer and cook until thickened.
Step 8: Stuff Zucchini with Beef Mixture
Spoon the beef mixture evenly into the roasted zucchini halves. Top with shredded cheese.
Step 9: Bake Stuffed Zucchini
Return to the oven and bake until zucchini is tender and cheese is melted.
Step 10: Serve with Optional Toppings
Serve hot with optional toppings such as diced tomatoes, chopped cilantro, sour cream, and/or hot sauce.
Notes
Note 1: Adjusting Cooking Time
Cooking time may vary based on the size of the zucchini. Check for tenderness before proceeding to the next step.
Note 2: Alternative Proteins
Ground turkey or chicken can be used as a substitute for ground beef for a leaner option.
Note 3: Bean Options
Other beans such as pinto or kidney beans can be used if preferred.
Note 4: Storage Tips
Leftovers can be stored in an airtight container in the refrigerator for 3-4 days. Reheat in the oven or microwave before serving.
Note 5: Customization
Feel free to customize toppings based on personal preference for added flavor and texture.
Cook techniques
Hollowing Out Zucchini
Use a spoon to carefully remove the center of each zucchini half, creating a shell that is approximately 1/4-inch thick. This allows for even cooking and provides a base for filling.
Roasting Zucchini
Preheat your oven to 400°F (205°C) and lightly grease a baking dish. Brush the zucchini halves with olive oil and season with salt before baking. This technique enhances the flavor and texture of the zucchini.
Sautéing Ingredients
Heat olive oil in a skillet over medium heat. Sauté diced onion until soft before adding ground beef and minced garlic. This helps to build a flavor base for your filling.
Toasting Spices
After adding spices to the beef mixture, cook for about 1 minute to toast the spices. This technique releases the oils in the spices, intensifying their flavor.
Simmering for Thickness
Add tomato sauce, chicken broth, and black beans to the skillet, then bring the mixture to a simmer. This process thickens the sauce and melds the flavors together.
Layering Toppings
After spooning the beef mixture into the roasted zucchini halves, top with shredded cheese before returning them to the oven. This step ensures the cheese melts and creates a delicious topping.
FAQ
Can I use other types of meat instead of ground beef?
Yes, you can substitute ground turkey, chicken, or a meat alternative to suit your preference.
Can I prepare this dish ahead of time?
Yes, you can prepare the filling in advance and assemble the zucchini just before baking.
What can I use as a topping besides cheese?
You can use diced tomatoes, chopped cilantro, sour cream, or hot sauce for a flavorful finish.
How do I know when the zucchini is done cooking?
The zucchini should be tender when pierced with a fork, and the cheese should be melted and bubbly.
Can I freeze leftovers?
Yes, you can freeze leftover stuffed zucchini; just be sure to store them in an airtight container.
Conclusion
Enjoy this delicious and healthy stuffed zucchini dish that is packed with flavor and nutritional goodness. The combination of lean ground beef, spices, and hearty black beans offers a satisfying meal, while the zucchini serves as a low-carb vessel. Perfect for a weeknight dinner or a casual get-together, this dish is sure to impress.
More recipes suggestions and combination
Spicy Quinoa Stuffed Peppers
Swap out zucchini for bell peppers and use quinoa instead of ground beef. Add corn, diced tomatoes, and spices for a vegetarian option.
Cheesy Cauliflower Casserole
Create a comforting casserole by blending cauliflower with cheese, garlic, and herbs. Top with breadcrumbs for a crunchy finish.
Chicken and Veggie Stir-Fry
Use chicken breast with a mix of your favorite vegetables such as broccoli, bell peppers, and snap peas. Stir-fry in a savory sauce for a quick meal.
Eggplant Parmesan Boats
Replace zucchini with halved eggplants and fill with marinara sauce, cheese, and Italian spices. Bake until golden and bubbly.
Stuffed Portobello Mushrooms
Fill large portobello mushroom caps with a mixture of ground turkey, spinach, and feta cheese for a low-carb option.
Vegetable and Bean Chili
For a hearty vegetarian dish, combine a variety of beans, bell peppers, tomatoes, and spices. Serve with cornbread for a comforting meal.
