I enjoy the stuffed and baked vegetable recipes because they are both nutritious and delicious. The various variations that this type of recipe makes make eating vegetables a lot of fun and variety. On this occasion, I filled the zucchini with minced meat, but other ingredients are permitted: cooked ham, prawns, mushrooms…
It’s a really filling dish because it has fiber from vegetables, protein from meat, and calcium from cheese. When paired with a good salad, these zucchini can be a one-of-a-kind dish suitable for a light meal or dinner. Also, if you have children, it is a good way for them to eat vegetables and become accustomed to new flavors.
While it appears to be a complex recipe, cooking zucchini stuffed with minced meat is much simpler than it appears. You’re about to see it. I’ll also show you how to make homemade béchamel, but if you’re pressed for time or don’t want to get caught up in the kitchen, you can buy it ready-made.
With that said, let’s take a look at this zucchini stuffed with minced meat recipe.
Cooking utensils for stuffed zucchini
- Baking tray for roasting zucchini
- Saucepan to make the bechamel
- Skillet to make minced meat (better if it has a lid)
- Wooden spoon
- Scooper to empty the zucchini
- Sharp knife
- Cutting board
- 2 fat zucchini
- 300 g of minced beef (it can also be a mixture of beef and pork)
- 1/2 onion
- 2 tablespoons tomato sauce or homemade tomato sauce
- 1/2 glass of white wine
- 40g butter
- 50 g of flour
- 1/2 l of whole milk (it can be semi-skimmed or skimmed to reduce calories)
- Cheese for gratin
Making Stuffed Zucchini
- Preheat the oven to 200 degrees Celsius.
- Wash the zucchini and cut it in half lengthwise. Create incisions in the fleshy areas of the four halves until you have them. With a drizzle of olive oil, water them.
- Place the zucchini on a baking sheet and roast for 30 minutes at 200° C.
- While they are cooking, cut the onion into small cubes, or brunoise, and fry it in a pan with a splash of olive oil. To help it poach, season with a pinch of salt.
- Wash the onion with white wine when it is slightly translucent and smooth. Allow the alcohol to evaporate for a few minutes.
- By pushing it with a wooden spoon, you can stop being caked with minced meat. It must be redone before it turns color.
- When ready, add the fried tomato and cook for 5 minutes more. Cover the pan because it will most likely splatter. Experiment with the seasoning point.
- Remove the zucchini from the oven and set aside to cool slightly. Empty the meat inside with the aid of a knife and a spoon. Set it aside. You can also use the utensil to create balls out of the melon (its real name is a Parisian spoon). Take care not to split the zucchini skin, as this will act as a "container" to fill.
- Chop the zucchini pulp, blend it with the minced meat, and stuff it into the zucchini shells.
- It's napar courgettes with bechamel sauce time, so cover them with her. Then, to taste, sprinkle grating cheese on top of each one.
- For about 5 minutes, gratin the stuffed zucchini. To accomplish this, place the tray in the oven's highest spot, with only the grill section turned on.
- When the surface of the zucchini starts to take on a pleasant golden hue, carefully remove them from the oven and serve them immediately so that the cheese is well melted when it arrives at the table.
Making a Bechamel Sauce
- In a saucepan, melt the butter over medium heat. When it's melted, apply the flour and whisk it in thoroughly. Cook for about 10 minutes, or until the flour loses its raw flavor. Roux is the name given to this preparation.
- When the roux is ready, gradually add the milk and stir with the rods and a little energy. This way, there will be no lumps and you will have a very light sauce. Cook the bechamel for an additional 8 to 10 minutes, or until the consistency is to your taste. The longer you wait for it to reduce, the thicker and more reliable it will become.
- Finally, season with salt, pepper, and nutmeg to taste.
- Cover the baking tray with greaseproof paper or aluminum foil when roasting the zucchini to prevent it from staining too much.
- You can also cook the zucchini in the oven, tightly wrapped in plastic wrap, or in a separate container. You'll save both time and resources. However, I prefer the flavor of roasted vegetables.
- You can fill the zucchini with only minced meat; it is not important to mix it with the pulp of the zucchini. In that case, you'll get a more calorie-dense and filling dish with more protein and fewer vegetables. If you prefer this process, you can save the zucchini pulp to make a vegetable cream, for example.
- To make these zucchini, I used a fried tomato, but you can also start with a natural crushed tomato. In that case, once the meat has been slightly sautéed, add the tomato and cook for 10 to 15 minutes over low heat.
- Complement the zucchini with a small salad or, if you want it to be more forceful, some baked or fried potatoes.
- This recipe can also be used to stuff roasted aubergines.
Nutrition InformationYield 4 Serving Size 4
Amount Per Serving Calories 509Total Fat 32gSaturated Fat 14gTrans Fat 1gUnsaturated Fat 14gCholesterol 108mgSodium 565mgCarbohydrates 23gFiber 2gSugar 11gProtein 29g