Zucchini
Boats
Ingredients -- Ovo-Lacto Vegeterian with optional
meat
This recipe is simple and
flexible. Feel free to experiment.
- 3 of the biggest ripe Zucchini you can find
- 1/2 pound Ground Beef (optional); if not,
substitute Tofu and/or Cauliflower for volume. Optional,
a finely diced Bell Pepper or two.
- 1/2 Onion, chopped fine
- 2 Green onions, sliced fine
- minimum 3+ large cloves of Garlic
- 1/2+ pounds of Mushrooms
- 1/2 cup shredded Cheese of your choice (or
Vegan Cheeze substitutes might work well here)
- 2 Tbsp Ketchup (recommend low-carb / no-sugar
or Keto ketchup)
- Spices to taste including a generous dash of
Worcestershire sauce. Black Pepper, salt, small amount
of Rosemary, Parsley, Cumin, Oregano, Basil, or Thyme
(probably not all at once; pick a couple of your favorites)
Wash and cut off both ends of the Zucchini.
Then cut each Zucchini in half lengthwise so you'll have 6
"boats". Most people recommend leaving the skin on, but
it can be peeled with a vegetable peeler if someone doesn't
like it. Hollow out each boat by running a small fork
down the middle, so as to remove the seedy part. Leave
as much of the Zucchini "flesh" as possible.
If a meat/tofu filling is desired, chop the half onion fine
and begin to sautée it in a large pan. Add the ground
beef, or chopped Tofu, and all the spices (including the green
onion and garlic). Cook until the onion is very soft
and/or the meat is fully cooked.
If you are skipping the meat, stir-fry any veg including
mushrooms and cauliflower in the pan as the onions are
cooking. Mushrooms cook quickly so probably add them
last. Remove from heat, then stir the shredded cheese
into the filling. Also stir in the ketchup if you didn't
add it along with the spices.
Place the "boats" in a lightly greased baking dish. Pile
the filling into the "boats". Bake at 350 degrees F for
25 to 30 minutes until the Zucchini is tender.