Zucchini with béchamel (Arab specific)

Zucchini with Bechamel Sauce - A Recipe Full of Flavor and Tradition

Zucchini with bechamel is an excellent choice for a tasty and healthy meal, being a perfect combination of vegetables and meat. This recipe, enriched with the flavors of a creamy sauce, is not only delicious but also full of nutrients. Moreover, the attractive appearance of the stuffed zucchinis, resembling little boats, will surely make them the star of the meal.

Preparation time: 20 minutes
Cooking time: 45 minutes
Total time: 1 hour and 5 minutes
Number of servings: 4

Ingredients:
- Approximately 1 kg of zucchini (8-9 pieces)
- 1 medium onion, finely chopped
- 250 g beef (you can also use chicken or turkey, depending on your preferences)
- 100 g flour
- 75 ml olive oil (or butter, margarine)
- 1 l milk
- Approximately 150 g grated cheese
- Salt and pepper, to taste
- 1 tablespoon of fresh parsley, chopped
- 1-2 tablespoons lemon juice
- Grated nutmeg, to taste

Practical tips about ingredients:
- Choose young zucchini, which have a finer texture and a sweeter taste. If the zucchinis are too large, the seeds may be larger, which can affect the texture of the dish.
- Beef can be replaced with chicken or turkey for a lighter option. You can also opt for a vegetarian version by stuffing the zucchinis with mushrooms or grilled vegetables.
- The bechamel can be customized with various spices. One idea is to add a little garlic or a teaspoon of mustard for a special flavor.

A bit of history:
The dish of zucchini with bechamel has its roots in various culinary traditions, where vegetables are often stuffed with meat and covered with creamy sauces. This is a traditional way to transform simple ingredients into refined, flavorful dishes.

Preparation techniques:
1. Preparing the zucchinis:
- Wash the zucchinis well without peeling them. Cut them in half lengthwise, then boil them in salted water for about 15 minutes. This will help soften them, making them easier to stuff.
- After boiling, immediately transfer them to cold water to stop the cooking process. Change the cold water 3-4 times, letting the zucchinis cool for about 10 minutes. This step is essential to preserve the vibrant color of the zucchinis.

2. Preparing the filling:
- In a pan, add 3 tablespoons of olive oil and sauté the finely chopped onion until it becomes translucent.
- Add the meat cut into small cubes (about 0.5 cm) and cook until the meat turns whitish. This is the moment to add the pepper.
- Cover the pan with a lid and let it simmer on low heat for 30 minutes. After this interval, season with salt and add the chopped parsley. Mix well and allow to cool.

3. Preparing the bechamel sauce:
- In a saucepan, add 75 ml of oil and sauté the flour for a few minutes, stirring constantly.
- Gradually pour in the milk, stirring continuously to avoid lumps. Cook the sauce until it thickens.
- Finally, season with salt and add the lemon juice and grated nutmeg, to taste.

4. Assembling the dish:
- In a baking dish, place a thin layer of bechamel sauce (about 3 ladles).
- Arrange the zucchini halves, fill them with the meat filling, and cover them with the remaining bechamel sauce.
- Sprinkle the grated cheese on top.

5. Baking:
- Preheat the oven to 180°C. Place the dish in the preheated oven and bake for about 30 minutes, until the dish turns golden and appetizing.

Serving suggestion:
Serve the zucchini with bechamel hot, alongside a fresh vegetable salad or garlic toast. This combination will add a pleasant contrast to the creamy taste of the dish.

Frequently asked questions:
- Can I use frozen zucchini?
Although it is recommended to use fresh zucchini for optimal texture, you can use frozen zucchini if necessary. Make sure to thaw and drain them well before use.

- How can I make the recipe spicier?
If you like spicy food, you can add chili flakes to the filling or the bechamel sauce for an extra kick of flavor.

- How long can I keep the leftovers?
The dish keeps well in the refrigerator for 2-3 days. It can be reheated in the oven or microwave.

Nutritional benefits:
This recipe is a good source of protein from the meat, fiber from the zucchini, and calcium from the milk and cheese. Zucchini are also rich in antioxidants and vitamins, making them a healthy and nourishing ingredient.

These zucchini with bechamel are not just a simple recipe but also an opportunity to explore flavors and culinary traditions. Whether you prepare them for a family dinner or a special occasion, they will surely impress everyone who tastes them. So, I wish you happy cooking and enjoy your meal!