Imagine a dish that combines the tender succulence of chicken with the garden-fresh goodness of zucchini, creating a meal that’s both nutritious and incredibly satisfying. This zucchini stuffed with chicken recipe is a perfect blend of lean protein and fresh vegetables, offering a delightful twist on traditional stuffed vegetable dishes that will tantalize your taste buds and impress your dinner guests.
Ingredients
- Chicken fillet: 500 g (1.1 lbs)
- Young zucchini or squash: 3-4 pieces
- Onion: 1 medium
- Bell pepper: 1/2 to 1
- Tomato: 1 medium
- Cheese (like Russian): 100-150 g (3.5-5.3 oz)
- Cream (20%): 200 ml (6.8 fl oz)
- Tomato sauce or ketchup: 1 tbsp
- Fresh herbs (basil, dill, or parsley): 2-4 sprigs
- Sugar: 1/3 tsp
- Butter and vegetable oil (for frying)
- Salt and freshly ground pepper to taste
Step-by-Step Instructions
- Prepare the Zucchini Wash the zucchini and carefully cut them lengthwise into two halves. Scoop out the pulp, leaving walls about 7-10 mm thick to create perfect boats for the filling.
- Pre-Cook the Zucchini Heat vegetable oil in a frying pan and lightly brown the zucchini on both sides. Add a small amount of water, cover, and cook until almost soft (10-15 minutes). Transfer to a baking dish.
- Prepare the Filling
- Dice the chicken fillet into small cubes
- Finely chop the zucchini pulp, bell pepper, and tomato
- Mince the onion and garlic
- Cook the Filling
- In a pan with butter and oil, brown the chicken over high heat
- Sauté the onion, then add bell pepper and zucchini pulp
- Combine chicken with the vegetables
- Add tomatoes, chopped herbs, garlic, salt, pepper, and sugar
- Create the Sauce Mix cream with tomato sauce or ketchup to create a rich, creamy base.
- Assemble and Bake
- Fill the zucchini boats with the prepared mixture
- Pour the cream sauce over the top
- Sprinkle cheese generously
- Bake at 180°C (350°F) for 30-40 minutes until zucchini is tender
- Let stand for 5 minutes before serving
Nutrition and Serving
- Servings: 4-6
- Prep Time: 30 minutes
- Cooking Time: 40 minutes
- Total Time: 1 hour 10 minutes
Why This Recipe is Healthy
This zucchini stuffed chicken dish is a nutritional powerhouse. It combines lean protein from chicken with the low-calorie, high-fiber zucchini, creating a balanced meal that’s both satisfying and good for you. The recipe is:
- Low in carbohydrates
- High in protein
- Rich in vitamins and minerals
- Low-calorie alternative to traditional comfort foods
The combination of fresh vegetables and lean protein makes this dish an excellent choice for those looking to maintain a healthy diet without sacrificing flavor. The cream sauce adds a touch of indulgence while the fresh herbs bring a burst of freshness to every bite.
Pro Tip: For an even lighter version, you can substitute the cream with Greek yogurt and use low-fat cheese.