Ingredients with Measurements:
- 4 medium zucchinis
- 1 tablespoon olive oil
- 1 small onion, chopped
- 2 garlic cloves, minced
- 4 cups spinach leaves, chopped
- 1/2 cup crumbled feta cheese
- 1/4 cup grated Parmesan cheese
- 1/4 cup breadcrumbs
- Salt and pepper to taste
Special equipment needed:
- Baking dish
- Spoon or melon baller
Step-by-step instructions:
1. Preheat the oven to 375°F (190°C).
2. Cut off the stem end of each zucchini and slice them in half lengthwise.
3. Use a spoon or melon baller to scoop out the flesh from each zucchini half, leaving about 1/4 inch of flesh around the edges.
4. Chop the scooped-out zucchini flesh and set it aside.
5. In a large skillet, heat the olive oil over medium heat.
6. Add the chopped onion and garlic and sauté until softened, about 3 minutes.
7. Add the chopped zucchini flesh and spinach to the skillet and cook until the spinach is wilted, about 5 minutes.
8. Remove the skillet from the heat and stir in the crumbled feta cheese, Parmesan cheese, breadcrumbs, salt, and pepper.
9. Stuff each zucchini half with the spinach and feta mixture.
10. Place the stuffed zucchinis in a baking dish and bake for 25-30 minutes, or until the zucchinis are tender and the filling is golden brown.
Time:
Preparation time: 20 minutes
Cooking time: 30 minutes
Temperature:
375°F (190°C)
Serving size:
4 servings
Nutritional information:
Calories: 170
Fat: 10g
Carbohydrates: 15g
Protein: 8g
Fiber: 4g
Sodium: 380mg
Substitutions for ingredients:
- Instead of feta cheese, you can use goat cheese or ricotta cheese.
- Instead of spinach, you can use kale or Swiss chard.
- Instead of breadcrumbs, you can use almond flour or crushed crackers.
Variations:
- Add cooked quinoa or brown rice to the filling for extra protein and fiber.
- Top the stuffed zucchinis with tomato sauce and mozzarella cheese before baking for a Mediterranean twist.
- Use bell peppers instead of zucchinis for a different flavor and presentation.
Tips and tricks:
- Choose zucchinis that are firm and free of blemishes.
- To make scooping out the zucchini flesh easier, use a spoon or melon baller.
- Don't overstuff the zucchinis, as they will expand while baking.
- If the filling is too dry, add a splash of vegetable broth or water.
Storage instructions:
Store leftover stuffed zucchinis in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the stuffed zucchinis in the microwave or oven until heated through.
Presentation ideas:
Serve the stuffed zucchinis on a bed of greens or with a side of roasted vegetables.
Garnishes:
Garnish the stuffed zucchinis with chopped fresh herbs, such as parsley or basil.
Pairings:
Pair the stuffed zucchinis with a side salad or crusty bread.
Suggested side dishes:
- Roasted vegetables
- Quinoa salad
- Garlic bread
Troubleshooting advice:
- If the zucchinis are too watery, sprinkle them with salt and let them sit for 10 minutes before stuffing and baking.
- If the filling is too dry, add a splash of vegetable broth or water.
Food safety advice:
- Wash your hands and all produce before cooking.
- Cook the stuffed zucchinis to an internal temperature of 165°F (74°C) to ensure they are safe to eat.
Food history:
Stuffed vegetables have been a popular dish in Mediterranean cuisine for centuries. Zucchinis, in particular, have been cultivated in the Mediterranean region since ancient times.
Flavor profiles:
The stuffed zucchinis have a savory and slightly tangy flavor from the feta cheese and Parmesan cheese. The spinach adds a fresh and earthy taste.
Serving suggestions:
Serve the stuffed zucchinis as a main dish for a vegetarian meal or as a side dish for a meat-based meal.
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Region: Greek