Picture this: a lazy Sunday afternoon, the sun casting gentle rays through your kitchen window, and the aroma of fresh herbs filling the air.
You’re about to embark on a culinary adventure that promises to transform humble zucchini into something extraordinary. These stuffed zucchini boats are a delightful contradiction—both hearty and light, simple yet sophisticated.
It’s like a symphony in your mouth that will have your family singing praises, even if just yesterday they swore they couldn’t stand zucchini.
Steps
- Preheat your oven to 400°F and lightly coat a large baking dish with cooking spray.
- Slice four medium zucchinis in half lengthwise, removing the stems, and carefully scoop out the insides with a spoon.
- Season the hollowed zucchini with dried Italian seasoning, along with salt and pepper, then arrange them in the prepared baking dish.
- Heat two teaspoons of olive oil in a large pan over medium-high heat. Add one pound of mild Italian sausage, breaking it up as it cooks for about 4-5 minutes.
- Stir in half a cup of finely diced onion and cook for about 4 minutes until softened, then add one teaspoon of minced garlic and cook for an additional 30 seconds.
- Season the mixture with salt and pepper, then pour in two cups of marinara sauce. Let it simmer for 5 minutes.
- Evenly distribute the meat sauce into the zucchini shells and top them with three-quarters of a cup of shredded mozzarella cheese.
- Bake the zucchini boats for 25 minutes, or until the zucchini is tender and the cheese is melted and golden brown.
- Once baked, sprinkle with one tablespoon of chopped parsley before serving.
Ingredients
- 4 medium zucchinis
- 1/2 teaspoon dried Italian seasoning
- Salt and pepper, to taste
- 2 teaspoons olive oil
- 1 pound mild Italian sausage, casings removed
- 1/2 cup finely diced onion
- 1 teaspoon minced garlic
- 2 cups marinara sauce
- 3/4 cup shredded mozzarella cheese
- 1 tablespoon chopped parsley
- Cooking spray
Nutritional Values
Calories: 1380kcal | Carbohydrates: 64g | Protein: 100g | Fat: 92g | Saturated Fat: 64g | Cholesterol: 408mg | Sodium: 2476mg | Potassium: 4996mg | Fiber: 16g | Sugar: 44g | Vitamin A: 4260IU | Vitamin C: 190.4mg | Calcium: 728mg | Iron: 14mg
FAQ
- How do you prepare stuffed zucchini boats?
- Begin by slicing the zucchinis in half and scooping out the insides. Season them and place in a baking dish. Next, make a meat sauce using Italian sausage, marinara sauce, garlic, and onions. Fill the zucchini shells with this mixture, top with cheese, and bake until the cheese is bubbly and golden.
- Can stuffed zucchini boats be frozen?
- It’s not advisable to freeze zucchini boats because the zucchini may become mushy after defrosting. However, you can prepare and freeze the meat filling for up to two months. When ready to serve, thaw the filling, stuff it into fresh zucchini, add cheese, and bake.
- What are some variations of the stuffed zucchini boat recipe?
- You can experiment with different fillings such as a Mexican-style mix with ground beef, tomato sauce, diced green chiles, black beans, and corn. An Asian twist can be achieved using a chicken lettuce wrap filling, or create a vegetarian option with grains, bell pepper, cheese, and herbs.
- Is zucchini considered a healthy food choice?
- Yes, zucchini is rich in nutrients like folate, Vitamin B6, potassium, manganese, Vitamin C, and Vitamin K. It is low in calories and carbohydrates, high in fiber, and provides various health benefits, such as reducing inflammation, aiding digestion, and supporting eye health.
- What are some cheese alternatives for this dish?
- While mozzarella is commonly used, you can also try parmesan, fontina, or provolone for different flavor profiles in your stuffed zucchini boats.
Tips
- Customize the filling by trying different types of sausage such as mild or hot Italian, pork, turkey, or even using ground beef for a different flavor profile.
- Experiment with various cheeses; while mozzarella is popular, parmesan, fontina, or provolone can add a unique taste to the dish.
- If you prefer a different vegetable, consider using yellow squash or small eggplants in place of zucchini for an interesting twist on the recipe.
- Prepare the zucchini boats in advance by assembling them earlier in the day and storing them in the refrigerator until you’re ready to bake, saving time for busy evenings.
Equipment
- Rectangular Baking Dish – A large, oven-safe dish for arranging and baking the zucchini boats.
- Cooking Spray – Used to coat the baking dish to prevent sticking.
- Large Pan – For cooking the sausage and vegetable mixture.
- Spatula – For breaking up the sausage and stirring the ingredients in the pan.
