Imagine a dish that transforms the humble zucchini into a culinary masterpiece – our Sausage and Parmesan Stuffed Zucchini is exactly that! This recipe combines the fresh, light texture of zucchini with rich, savory sausage meat and a crispy, cheesy topping that will have your taste buds dancing. Perfect for a family dinner or an impressive dinner party appetizer, these stuffed zucchini boats are both nutritious and incredibly satisfying.
Ingredients
Zucchini Base:
- 4 medium zucchini (straight preferred)
- Olive oil
- Salt and pepper
Stuffing Ingredients:
- 300-350g (10.5-12.3 oz) sausage meat or casing-less Toulouse sausages
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 50g (1.8 oz) breadcrumbs
- 60g (2.1 oz) grated Parmesan or Grana Padano
- 1 large egg
- 1 tablespoon fresh parsley or basil, chopped
- Pinch of dried oregano (optional)
- 1-2 tablespoons milk (if needed)
Gratin Topping:
- Grated Parmesan cheese
- Breadcrumbs (optional)
Step-by-Step Instructions
1. Prepare the Zucchini
- Wash zucchini thoroughly
- Cut zucchini in half lengthwise
- Carefully scoop out the pulp, leaving a 1 cm thick shell
- Lightly salt the inside of zucchini
- Place zucchini cut-side down on a cloth to release excess moisture
- Roughly chop the removed zucchini pulp for the stuffing
2. Create the Flavorful Stuffing
- Heat olive oil in a pan
- Sauté onions until translucent
- Add minced garlic and chopped zucchini pulp
- Cook for 5 minutes to evaporate excess water
- Remove from heat
- Mix in sausage meat, egg, Parmesan, breadcrumbs, herbs, salt, and pepper
- Add a little milk if the mixture seems dry
- Combine until smooth and well-integrated
3. Assemble and Bake
- Preheat oven to 200°C (400°F)
- Lightly oil a baking dish
- Arrange zucchini halves in the dish
- Generously fill each zucchini boat with the stuffing
- Sprinkle with additional Parmesan and breadcrumbs
- Bake for 30-35 minutes until golden and crispy
Nutrition and Serving Details
- Servings: 4
- Prep Time: 25 minutes
- Cooking Time: 35 minutes
- Total Time: 1 hour
Nutritional Highlights (per serving)
- Calories: Approximately 350-400
- Protein: 20-25g
- Carbohydrates: 15-20g
- Fat: 25-30g
Why This Stuffed Zucchini is a Nutritional Powerhouse
This recipe is more than just a delicious meal – it’s a nutritional triumph! Zucchini provides a low-calorie base packed with vitamins A and C, while the sausage meat offers high-quality protein. The Parmesan cheese adds calcium and a burst of flavor, making this dish both healthy and indulgent.
The combination of lean protein, vegetables, and controlled portions makes this a balanced meal that supports muscle health, provides essential nutrients, and satisfies your hunger without excess calories. The herbs and spices not only enhance flavor but also offer additional health benefits, including anti-inflammatory properties.
Chef’s Tip: For a lighter version, use lean turkey sausage and reduce the amount of cheese. The dish remains just as delicious while becoming even more diet-friendly!