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
Directions
Matthew Kadey, MSc, RD
Matthew Kadey 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).
READ THIS NEXT
SEE MORE »
Oat Sweet Potato Chili
If breakfast oatmeal is your jam, you’ll happily spoon up this oat-infused hearty chili. It comes together quickly enough to add to your weeknight dinner routine, but soaking the steel-cut oats ahead of time is key to having them cook more efficiently. Toppings run the gamut of avocado, sour cream, broken tortilla chips, cilantro, or grated cheddar. Hot stuff Chili powders can range greatly in their heat levels. So, it’s important to know the type you’re working with to gauge how much of a fiery kick it will add to a dish.
Purple Cabbage and Apple Soup
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Herb and Greens Frittata
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
Caramelized Fennel and Yogurt Dip
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.