Stuffed Zucchini For Dinner

By Kirsten Maxwell May 3, 2023 19 mins read 81 Views

2 Servings

Ingredients

1 medium zucchini (about 9-10 oz}
Kosher salt

Filling:
Extra virgin olive oil, 1 tablespoon
Ground beef, 4 oz.
2 tablespoons of minced onion
Freshly ground black Pepper
Finely chop 1/4 cup peeled and seedsed tomatoes
One teaspoon of minced garlic
Freshly chopped basil leaves, 1 tablespoon
Freshly chopped thyme leaves, 1 tablespoon
Two tablespoons of fine, dry breadcrumbs
Parmesan cheese, finely grated - 1/4 cup

Directions

Use a sharp knife to cut the zucchini lengthwise. Remove the inner flesh of the zucchini using a paring or melon-baller, and form a boat-shaped shape.

Reserve the trimmings. Set aside the zucchini, cut side down, and lightly salt the insides.

Filling:
Heat 1 tablespoon of olive oil in a small pan. Add the beef, and when it is hot, sauté until browned, breaking the pieces with a spoon.

Add the onion, and cook for 3 to 4 more minutes. Add the zucchini, season with a little salt and pepper, and stir until it is softened and slightly caramelized, about 3 minutes. Stir-fry the tomatoes, garlic, and bread crumbs for 2 minutes. Add the breadcrumbs, basil, and thyme. Add salt and pepper to taste and allow to cool.

Pre-heat the oven to 350°F and lightly spray a baking pan with cooking spray.

Use paper towels to wipe the inside of the zucchini. Fill the zucchini with the filling that has mostly cooled. Sprinkle the cheese on top. Bake for 30 minutes or until the top is golden and crispy.
Serve with simple pastas, such as Linguini Pesto Sauce

Linguini in Pesto Sauce

2 to 3 servings

Ingredients

2 cups of washed basil leaves
1/4 cup pignoli nuts
Peel 2 garlic cloves
Half a teaspoon of salt
Black pepper, 1/2 teaspoon
Extra virgin olive oil, 1/3 cup

Pasta
Half lb of linguini
Pesto sauce
Half a cup of grated Parmesan Cheese
Freshly ground black Pepper

Directions

Pesto sauce
Put the nuts, garlic and salt in a bowl. Process the garlic and nuts until they are finely chopped. Add the basil and continue processing for about a minute. Pour the olive oil into the opening at the top as you are processing. Continue processing until mixture is smooth.

Follow the instructions on the package to cook the pasta until it is al dente. Retain 1/2 cup of pasta cooking water. Drain the pasta using a colander.
Add the Parmesan, pesto and cooking water to the same pot. Add the linguine and warm over low heat. Cook for about a minute. Pour into a bowl and sprinkle with freshly grated black pepper.

By: Jovina Coughlin
Title: Stuffed Zucchini For Dinner
Sourced From: jovinacooksitalian.com/2023/05/03/stuffed-zucchini-for-dinner-2/
Published Date: Wed, 03 May 2023 15:08:10 +0000

Frequently Asked Questions

Is the Mediterranean diet safe for people with diabetes?

The Mediterranean Diet is suitable for people suffering from certain conditions such as diabetes. This diet focuses on whole foods, reduces refined sugars, carbs, and emphasizes healthy fats rather than butter or lard. This helps lower the risk of developing it in people not yet diagnosed and regulates blood sugar levels for people with diabetes. Additionally, incorporating light physical activity into this eating style can help regulate and stabilize blood sugar levels with regular exercise! Healthy food swaps such as replacing white bread with whole-grain bread or adding nuts to salads instead of crackers can contribute to a balanced meal plan suitable for managing symptoms of many different health conditions.

Rice is a part of the Mediterranean diet

Rice is both allowed and encouraged on the Mediterranean diet. This dietary pattern emphasizes fruits, vegetables, whole grains, legumes, healthy fats such as olive oil and nuts, and a moderate intake of dairy products, fish, meat, and poultry. Whole-grain, or whole-grain, rice is a good source of carbohydrates that can provide energy to the body. Moreover, it also offers a good source of dietary fiber which can help improve digestion and provide essential nutrients for health, such as B vitamins, iron, and magnesium. Cooked rice can be added to meals, such as soups and stews. When eating rice-based dishes, it is important to limit the amount of fat.

Can the Mediterranean diet be gluten-free

Yes, it is possible to adapt the Mediterranean diet to be gluten free. You don't have to eat whole grains of carbohydrates like wheat or barley. Gluten-free grains such quinoa and millet can be added to your meals. As naturally gluten-free foods, fresh fruits such as melon, pear, beans, legumes or nuts should be included in the diet. People who are gluten-intolerant or have difficulty digesting dairy products may be able to benefit from lactose free options. Another option is to have porridge instead.

Is it OK to consume milk in the Mediterranean diet?

Yes, milk can be consumed on the Mediterranean diet. Low-fat yogurts, cheese, and dairy products are essential to this diet. They contain calcium and other key nutrients. It is also nutritious, and milk should be consumed in moderation. It can also be used to make oatmeal and smoothies, if desired. When shopping for milk, make sure to choose organic varieties. This will encourage sustainable farming and promote more sustainable agriculture. Adding milk to breakfast ideas such as smoothie bowls or avocado toast will help provide essential vitamins and minerals for a balanced start to the day.

Is Banana allowed in Mediterranean Diet?

Yes, bananas may be eaten on the Mediterranean Diet. Bananas can be a healthy, low-calorie, nutritious fruit that provides vitamin B6 and potassium. It can be used as a side dish or added to meals such as porridge, smoothies and salads. This can be eaten as a snack or with nut butter, such as peanut or almond. If you are following the Mediterranean Diet, it might be beneficial to pair bananas and healthy fats like seeds and nuts to increase digestion and promote satisfaction when eating meals.

Statistics

In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)

External Links

How To

How to Adopt a Mediterranean Diet for a Healthier Lifestyle

The Mediterranean Diet is a eating plan that takes inspiration from the traditional Mediterranean cuisines. It emphasizes healthy fats. Whole grains, legumes, fresh fruits and veggies. The diet also includes moderate intakes of eggs, white meat, milk products, and red wines. The regular intake of plant-based foods, such as legumes or nuts, is a key feature of this diet. It's rich in nutrients, including vitamins, minerals, antioxidants, and plant protein. Heart health benefits from the anti-inflammatory properties of these foods are also well established.

Adopting a Mediterranean diet can offer many potential health benefits, including living longer lives with good quality; improved blood lipids; better glucose control; reduced risk for depression; better cardiac health; enhanced cognitive function; reduced risk for certain types of cancer (e.g., colon) compared to other dietary strategies. Evidence suggests that there may be beneficial effects on weight control and prevention of cardiovascular disease. The lifestyle encourages eating habits that include socializing around meals, which can help to minimize cravings at odd times of the day. Additionally, this lifestyle has many health benefits, including the ability to walk or bike to work and take the stairs, as well as the potential for increased physical activity.

Start a Mediterranean diet by eating more vegetables and fruits for snacks, meals, and sides. Instead of eating refined grains, choose whole-grain options such as brown rice, quinoa and oats. Add more beans, fish, and nuts to your diet for protein. Olive oil should be used as the primary cooking fat. You can also use herbs and spices to season your food in place of salt. Moderate amounts of dairy products such as yogurt, cheese, milk, and milk should be consumed. For a complete Mediterranean diet experience, you can enjoy a glass wine at times.

You will need to be patient and committed when making changes to your meal plan. However, there are some tips to help you make the transition to a healthier lifestyle. Also, you can learn how to diversify your diet so you don’t become bored of the same ingredients. Last but not the least, incorporate grains, legumes, high-fiber items, which can increase satiety following meals.

The Mediterranean diet encourages you to enjoy your food and the pleasure of cooking with a healthy twist. Small changes can be made to gradually increase your intakes of whole foods and plant-based food ingredients, resulting in a healthier diet. With time and consistency, this dietary pattern could offer potential health benefits, including a longer lifespan and improved overall quality of life.