Stuffed Zucchini Boats with Brown Rice and Lean Ground Beef Recipe

Looking for an easy stuffed zucchini boats with brown rice and lean ground beef recipe? Learn how to make stuffed zucchini boats with brown rice and lean ground beef using healthy ingredients.


Submitted by bstudley1

Makes 6 servings



http://kalynskitchen.blogspot.com/2007/09/stuffed-zucchini-recipe-with-brown-rice.html

Recipe Ingredients for stuffed zucchini boats with brown rice and lean ground beef

734 g zucchini
1/4 yellow onion, chopped
1/4 c chopped green onion
1/2 red bell pepper, chopped
2 tsp. olive oil
1 lb lean ground beef
1 tsp. chopped garlic
1/2 tsp. caraway seed
1 cup cooked success brown rice
1 tbsp dried basil
2 serving coarsely grated parmesan
1/4 cup chicken broth

Recipe Directions for stuffed zucchini boats with brown rice and lean ground beef

  1. Preheat oven to 375 F. Cut stem and flower ends off zucchini, trimming off the smallest possible amount of the skin and taking care to cut it off evenly, since this will show. Cut zucchini in half lengthwise, then using a pointed teaspoon or melon baller, scoop out and discard most of the zucchini flesh and seeds, leaving an even 1/2 inch of flesh attached to the skin. If your zucchini are rolling around a lot, you can cut a thin slice on the bottom side of each to make them sit up. Microwave zucchini 3-4 minutes on high.

  2. Heat olive oil in heavy frying pan and saute chopped onions and peppers until they are just starting to soften, about 5 minutes. (They will cook more in the oven, so they don't need to be fully cooked at this point.) Remove onions and peppers to large mixing bowl, then add ground beef to hot pan and cook until starting to brown. When meat is about half cooked, season with Spike Seasoning and ground fennel and add garlic, and continue to cook until meat is well browned, breaking it into small, pieces with the side of your turner. Remove cooked ground beef to mixing bowl.

  3. Add cooked brown rice, chopped basil, parmesan cheese, and chicken stock to meat and vegetable mixture, and gently combine.

  4. Choose a roasting pan with slight sides, just big enough to hold the zucchini. Spray pan with nonstick spray or a light misting of olive oil. Stuff zucchini with stuffing mixture, packing in as much as you can into each zucchini, and mounding it up as high as you can, until all stuffing is used.

  5. Put zucchini into roasting pan, putting them close together so they hold each other stuffing-side up. Roast uncovered 20-30 minutes, until zucchini is tender-crisp, and filling is hot and slightly browned. Serve hot.

  6. This will keep well for a few days in the refrigerator and can be reheated in the microwave.

  7. Variations:

  8. Use turkey Italian Sausage instead of ground beef.

  9. Use thin tomato sauce instead of the chicken stock.

  10. Use sage or parsley instead of the basil. (I might use a bit less.)

  11. Add some chopped olives to the stuffing.

  12. Use sauteed mushrooms instead of or in addition to the red pepper.

  13. Use feta cheese instead of the parmesan.

Categories

Main Dish

Nutrition Facts
Serving Size 245.7g
Amount Per Serving
Calories
250
Calories from Fat
94
% Daily Value*
Total Fat
10.4g
16%
Saturated Fat
4.4g
22%
Trans Fat
0.2g
Cholesterol
76mg
25%
Sodium
243mg
10%
Potassium
721mg
21%
Total Carbohydrates
11.6g
4%
Dietary Fiber
2.2g
9%
Sugars
2.9g
Protein
27.7g
Vitamin A 14% Vitamin C 58%
Calcium 13% Iron 17%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • High in niacin
  • High in selenium
  • High in vitamin B6
  • High in vitamin B12
  • Very high in vitamin C
  • High in zinc
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