Serves 1 · Prep 10 min · Cook 35 min · 428 calories per serving
A classic Mediterranean dish where zucchini are hollowed out and filled with a savory mixture of ground meat, aromatics, and cheese, then baked until tender and golden.
Why it's healthy
Stuffed Zucchini is a nutrient-dense meal, primarily due to the zucchini itself, which is low in calories but rich in water, fiber, vitamin C, and potassium, supporting hydration and heart health. The filling, especially if made with lean protein like ground beef or turkey, provides essential amino acids and iron for energy and muscle maintenance. Tomatoes contribute lycopene, a powerful antioxidant linked to reduced risk of certain chronic diseases. Using olive oil provides heart-healthy monounsaturated fats, making this a well-rounded dish that supports overall wellness without excessive calories.
Ingredients
1 medium zucchini (about 200g)
1 tsp olive oil
1/4 medium onion, finely chopped
1 clove garlic, minced
100g lean ground beef
1/4 cup cooked rice or breadcrumbs
1/4 cup tomato sauce
1/2 tsp dried oregano
2 tbsp grated Parmesan cheese
Salt and black pepper to taste
Instructions
Preheat oven to 200°C (400°F).
Cut the zucchini in half lengthwise. Use a spoon to scoop out the flesh, leaving a 1/4-inch thick shell. Chop the scooped-out flesh and set aside.
Heat olive oil in a skillet over medium heat. Add the onion and cook until softened, about 3-4 minutes.
Add the minced garlic and cook for another minute until fragrant.
Add the ground beef to the skillet, breaking it up with a spoon. Cook until browned. Drain any excess fat.
Stir in the chopped zucchini flesh, cooked rice, tomato sauce, and oregano. Season with salt and pepper. Cook for 2-3 minutes until heated through.
Place the zucchini shells in a baking dish. Spoon the filling evenly into the shells.
Top with grated Parmesan cheese.
Bake for 20-25 minutes, or until the zucchini is tender and the top is golden brown.