Zucchini Boats with Mediterranean Rice Salad
These stuffed zucchini boats are a great way to use up those squashes that have grown a little hefty under the sun. Any extra rice salad can be tossed with some greens and a dressing for a great stand-alone lunch.
3/4 cup (180 mL) brown rice
1 yellow bell pepper, diced
1 cup (250 mL) quartered cherry tomatoes
1/3 cup (80 mL) chopped kalamata or nicoise olives
1/3 cup (80 mL) chopped walnuts
1 garlic clove, minced
Salt and pepper, to taste
4 medium or large zucchinis
2 tsp (10 mL) grapeseed oil or camelina oil
1 cup (250 mL) shredded mozzarella
Juice of 1/2 lemon
Parsley, for garnish
Smoked paprika, for garnish
Bring 1 1/2 cups (350 mL) water to a boil in medium saucepan. Add rice, stir, and simmer covered over low heat until rice is tender, about 25 minutes. Drain any excess water and then toss with bell pepper, tomatoes, olives, walnuts, garlic, and salt and pepper to taste.
Preheat oven to 400 F (200 C). Slice off ends of zucchini and cut in half lengthwise. Scoop out seeds and pulp with spoon, leaving about 1/2 in (1.25 cm) shells. Place zucchini on parchment paper-lined baking sheet, brush each with oil, and bake for 15 minutes or until tender.
Reduce oven temperature to 350 F (180 C). Stuff zucchini with rice mixture and top with cheese. Return to oven until cheese has melted. Squeeze lemon juice over the zucchini boats and serve garnished with parsley and paprika.
Serves 4.
Each serving contains: 391 calories; 16 g protein; 19 g total fat (5 g sat. fat, 0 g trans fat); 44 g total carbohydrates (10 g sugars, 6 g fibre); 315 mg sodium
source: "Squash It!", alive #383, September 2014
Zucchini Boats with Mediterranean Rice Salad
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
