Stuffed zucchini

Stuffed zucchini with couscous and meat: a delicious and healthy recipe

Preparation time: 30 minutes
Baking time: 40 minutes
Total time: 1 hour and 10 minutes
Number of servings: 4-6

Welcome to the world of cooking filled with flavors and colors! Today we will prepare together a recipe for stuffed zucchini, a dish that combines the delicate texture of zucchini with the savory filling of couscous and meat. This dish is not only tasty but also healthy and can be served as a main course or as an appetizer.

A brief story about stuffed zucchini

Stuffed zucchini is a traditional recipe found in many culinary cultures. They are often filled with a variety of ingredients, from meat and rice to vegetables and cheese. It is an excellent way to make use of seasonal vegetables and create a dish that is both hearty and aesthetically pleasing. This recipe is adapted to include couscous, a versatile and quick-to-prepare ingredient.

Ingredients

For Filling I:
- 4 medium zucchinis
- 50 g couscous
- 150 g chicken breast, diced
- 1 green bell pepper, finely chopped
- 3-4 cloves of garlic, crushed
- 1 large onion, finely chopped
- 2 tomatoes, diced
- A handful of fresh dill, chopped
- 2 tablespoons of olive oil
- 2 tablespoons of tomato paste
- Salt and pepper to taste
- Spices: curry, paprika, etc.
- Chicken broth, for boiling

For Filling II:
- 500 g ground beef
- 5 small zucchinis
- A handful of fresh dill, chopped
- ½ carrot, finely grated
- 50 g couscous
- 1 clove of garlic, crushed
- 2 medium onions, chopped
- 2 tablespoons of tomato paste
- Spices: 1 teaspoon of curry, 1 teaspoon of paprika, thyme, salt
- Chicken broth

Step by Step Preparation

Step 1: Preparing the couscous

1. In a pot, add one measure of couscous and one measure of chicken broth (or water). Add a splash of olive oil or a small piece of butter for richer flavor.
2. Bring the broth to a boil, then remove the pot from heat, cover it with a lid, and let the couscous swell for 20 minutes.
3. After the couscous has absorbed all the liquid, use a fork to fluff it up.

Step 2: Preparing the filling

1. Peel the zucchinis, then scoop them out with a spoon or knife, keeping the flesh. Set them aside.
2. In a large skillet, add the olive oil and heat it over medium heat. Add the chopped onion and crushed garlic, sautéing them until golden.
3. Add the chopped bell pepper and diced chicken breast. Cook for a few minutes until the meat is browned.
4. Add the flesh of the zucchini that you previously scooped out and continue cooking, stirring frequently.
5. Season the mixture with salt, pepper, and your favorite spices (paprika, curry, etc.).
6. Finally, add the diced tomatoes, chopped dill, and half of the prepared couscous. Mix well to combine all ingredients.

Step 3: Stuffing the zucchinis

1. Salt the inside of the scooped-out zucchinis to enhance their flavor.
2. Fill each zucchini with the obtained mixture, ensuring they are well filled.

Step 4: Baking the zucchinis

1. Place the stuffed zucchinis in a baking dish. Pour warm broth into the dish, enough to cover ¾ of the zucchinis.
2. Cover the dish with aluminum foil and place it in a preheated oven at 180°C for 15-20 minutes.
3. After this time, remove the foil, add the tomato paste and a bit of dill, then check the salt level.
4. Allow the zucchinis to brown for another 10-15 minutes until they become beautifully golden on top.

Serving

Serve the stuffed zucchinis warm, alongside a portion of sour cream or yogurt, drizzled with a bit of fresh dill. This combination will bring an extra freshness and flavor to the dish.

Variations and suggestions

- If you want to add extra flavor, you can include feta cheese or parmesan in the filling.
- A vegetarian option can include tofu or various vegetables instead of meat.
- Experiment with different types of spices according to your preferences, such as cumin or coriander.

Nutritional information

This stuffed zucchini recipe is a healthy option, rich in protein and nutrients. The couscous provides complex carbohydrates, while zucchinis are an excellent source of vitamins and minerals. A serving of stuffed zucchinis offers approximately 350-400 calories, depending on the type of meat and the amount of oil used.

Frequently asked questions

1. Can I use another type of meat?
Yes, you can use pork or turkey, or even a vegetarian option with mushrooms or vegetables.

2. How do I store stuffed zucchinis?
You can keep stuffed zucchinis in the refrigerator in an airtight container for 2-3 days. You can reheat them in the oven or microwave.

3. What other side dishes go well with stuffed zucchinis?
A fresh green salad or rice with vegetables are excellent side dishes that complement this dish.

Now that you have all the necessary information, all that’s left is to put on your apron and start your culinary adventure! Enjoy every moment of cooking, and the result will surely meet your expectations. Bon appétit!