Zucchini rings with chicken breast and tomatoes

Zucchini Rings with Chicken Breast and Tomatoes

Discover a recipe that combines simplicity with refinement: zucchini rings stuffed with chicken breast and served with a delicious tomato sauce. This is a perfect recipe for a light and healthy dinner, ideal for days when you want to enjoy the fresh flavors of vegetables and treat yourself to a home-cooked meal. With a little effort, you will create a dish that will impress family and friends.

Preparation time: 20 minutes
Cooking time: 25 minutes
Total time: 45 minutes
Number of servings: 4

Ingredients:
- 1 medium zucchini
- ½ chicken breast (approximately 200-250g)
- 2 tablespoons sour cream
- 2 tablespoons grated cheese (our suggestion: parmesan for a more intense flavor)
- 1 tablespoon breadcrumbs
- Salt and pepper to taste
- Thyme (fresh or dried)
- 1 medium onion
- 2 ripe tomatoes
- 2 tablespoons tomato paste
- Olive oil for frying
- 1 garlic clove (optional)

Before starting, it’s good to remember that zucchini, a versatile ingredient, is rich in vitamins and minerals, having a light texture and a delicate taste. This recipe is not only delicious but also healthy. Zucchini is low in calories, making this dish an excellent option for those looking to maintain a balanced diet.

Preparation:

1. Preparing the zucchini: Start by washing the zucchini. Use a sharp knife to peel the skin. Then, cut the zucchini into thick rings about 1-1.5 cm. Be careful not to cut them too thin, as they need to hold the filling. Use a teaspoon or a small knife to scoop out the flesh from each ring, being careful not to break them. Place the zucchini rings on a napkin and sprinkle a little salt on them. This step will help the zucchini release excess water, which will strengthen their texture after cooking.

2. Preparing the filling: In a bowl, finely chop the chicken breast. Add the sour cream, grated cheese, breadcrumbs, thyme, salt, and pepper. Mix all the ingredients well until you obtain a homogeneous mixture. A good idea is to use a fork to slightly mash the chicken, so it integrates better into the filling.

3. Filling the zucchini: Using a spoon, fill each zucchini ring with the chicken mixture, pressing gently between your palms to ensure a tight fit. Be generous with the filling, but make sure not to exceed the edges, or it will spill during cooking.

4. Frying the rings: In a frying pan, add a splash of olive oil and a whole garlic clove, which you will let sauté lightly to flavor the oil. Remove the garlic clove after a few minutes, then add the stuffed zucchini rings. Fry them over medium heat for about 7-8 minutes on each side, until they become golden and slightly crispy. Don’t forget to turn them carefully so as not to damage them.

5. Final baking: Once the zucchini rings are nicely browned, transfer them to a baking dish. Sprinkle a generous layer of grated parmesan on top and place the dish in the preheated oven at 180°C for about 10 minutes. This step will help melt the cheese and create a delicious crust.

6. Preparing the sauce: Use the same frying pan in which you fried the rings. Add a little oil if necessary and sauté the sliced onion. Once it becomes translucent, add the chopped tomatoes, tomato paste, salt, and pepper. Let the sauce simmer for a few minutes until the tomatoes soften and the flavors blend. Once the sauce is ready, turn off the heat.

7. Serving: On a plate, place a spoonful or two of sauce, then carefully arrange the stuffed zucchini rings. Garnish with fresh parsley leaves for an extra touch of flavor and color. Serve the dish warm, alongside a fresh salad or a side of rice for a complete meal.

Useful tips:
- If you want a vegetarian version, you can replace the chicken breast with feta cheese or mushrooms.
- Instead of parmesan, you can use goat cheese for a more intense flavor.
- You can experiment with different herbs, such as oregano or basil, to customize the recipe to your taste.

Frequently asked questions:
- Can I use larger zucchinis? Yes, but make sure the rings are cut thicker to maintain their texture.
- How can I make the dish easier? You can use pre-cooked chicken breast or leftovers from a previous meal.
- Can I prepare the zucchini rings in advance? Yes, you can fill the zucchini rings and keep them in the refrigerator until cooking.

Calories and nutritional benefits:
This recipe is a healthy choice, with a moderate calorie content. Per serving, it is estimated to be around 250-300 calories, depending on the amount of cheese used. Zucchini is rich in fiber, which aids digestion, and chicken breast is an excellent source of lean protein.

Zucchini rings with chicken breast and tomatoes are not only a simple and quick recipe but also a tasty and nutrient-rich choice. Try making it at home and enjoy a moment of culinary indulgence!