Introduction to Feta Cheese Stuffed Zucchini
Feta cheese stuffed zucchini is a delightful and vibrant dish that's perfect for a healthy appetizer or side. If you're a fan of Mediterranean flavors, you'll love the way crumbled feta and Greek yogurt combine with fresh vegetables, creating a dish that’s both nutritious and satisfying. This meal is not just appealing to the eye but also a wonderful way to sneak in vegetables for those who may be reluctant to enjoy them.
Why Choose Feta Cheese Stuffed Zucchini?
Here are a few reasons to whip up this dish:
- Healthy and Nutritious: Zucchini is low in calories and packed with vitamins, making it a fantastic base for any meal. Paired with feta cheese, which is rich in calcium and protein, this dish delivers both flavor and nutrition.
- Versatile: Want to customize? You can switch up the filling by adding different herbs or veggies. Explore various options like cherry tomatoes or even turkey bacon for added flavor!
- Easy to Prepare: With a prep time of just 15 minutes, this recipe fits perfectly into a busy lifestyle. It’s ideal for young professionals looking for quick yet delicious ways to eat healthy.
So, grab your zucchinis and get ready to impress your taste buds with these flavorful, oven-baked zucchinis! Need more inspiration on healthy eating? Check out Healthline for more tips on nutritious meals.
Ingredients for Feta Cheese Stuffed Zucchini
Creating feta cheese stuffed zucchini is a delightful culinary experience! Here's a list of the essential ingredients you’ll need to whip up this healthy, Greek-inspired appetizer.
- Zucchini: 3 medium zucchinis (about 675 grams), which make a perfect vessel for our delicious filling. Choose firm zucchinis to ensure they hold their shape during baking.
- Feta Cheese: 150 grams (1 cup + 1 tbsp) crumbled feta cheese brings a rich, tangy flavor that pairs wonderfully with the other ingredients.
- Greek Yogurt: 90 grams (½ cup) strained Greek yogurt adds creaminess and helps bind the filling together while keeping it light.
- Spring Onion: 20 grams (1 medium) spring onion for a mild onion flavor, adding a fresh touch to the mix.
- Gruyere Cheese: 40 grams (½ cup) grated Gruyere cheese melt beautifully, contributing a nutty note.
- Lemon Zest: ½ lemon zest brightens the dish with a refreshing hint that balances the richness of the cheese.
- Garlic Powder: ½ teaspoon garlic powder enhances the overall flavor profile.
- Parsley: 1 tablespoon finely chopped parsley introduces a burst of color and a herbal touch.
- Olive Oil: 1 tablespoon for brushing the zucchini and a little extra for drizzling on top, adding a rich flavor to every bite.
- Dried Oregano: ⅓ teaspoon dried oregano, plus a sprinkle for extra flavor, ties the dish to its Greek roots.
Ready to embark on this zucchini adventure? These ingredients will ensure your feta cheese stuffed zucchini are a crowd-pleasing hit! For more ways to enjoy zucchini, check out the health benefits of zucchini.
Preparing Feta Cheese Stuffed Zucchini
Making feta cheese stuffed zucchini is a delightful way to enjoy a healthy meal. This dish not only looks beautiful on the table but is also packed with flavor and nutrition. Let’s walk through the steps to prepare your new favorite appetizer!
Preheat the Oven
First things first, let’s get that oven ready! Preheat your oven to 200°C (390°F). This step is crucial because a properly heated oven ensures even cooking and browning of your delicious feta cheese stuffed zucchini. Trust me; you want that cheesy topping to be perfectly golden!
Prepare the Zucchini
Next up, it’s time to prepare the star of the show—our zucchinis! Begin by cutting off the tops and bottoms, creating a stable base. Then, carefully slice lengthwise to reveal the soft flesh inside. Using a vegetable corer or a teaspoon, scoop out the center, leaving about a ½ cm (¼ inch) thick shell to hold the filling.
Here’s a pro tip: Consider saving the leftover zucchini flesh for other recipes! It can add flavor to soups, stews, or even act as a filling for stuffed dishes like Yemista. After hollowing them out, brush the insides of the zucchinis with a mixture of olive oil and dried oregano. It enhances the flavor profile beautifully!
Mix the Filling Ingredients
Now it’s time to whip up that tasty filling. In a mixing bowl, combine crumbled feta cheese, Greek yogurt, finely chopped spring onions, garlic powder, and a hint of lemon zest for that refreshing kick. Don't forget to stir in some parsley and the remaining olive oil and oregano. This mix should be creamy, savory, and oh-so-tantalizing!
Stuff the Zucchini
Once your zucchinis have baked for about 12-15 minutes and have softened just a bit, remove them from the oven and let them cool for a couple of minutes. Then, generously stuff each zucchini with the cheese mixture. Ensure the filling is compact but doesn't overflow too much. A light drizzle of olive oil and a sprinkle of oregano on top will elevate the dish’s flavor even more.
Bake to Perfection
Return the feta cheese stuffed zucchini to the oven, lowering the temperature to 180°C (356°F), and bake for about 30 minutes. This step is where the magic happens—the cheese will melt to perfection and develop a gorgeous golden crust. The end result should be beautifully cooked zucchinis, vibrant filling, and a satisfying mix of textures.
Feel free to serve your zucchini warm or let them cool; they’re just as good either way! This dish pairs wonderfully with a simple garden salad or a light yogurt-based dip. Enjoy this flavorful and healthy Greek-inspired dish, and prepare for everyone to ask for seconds!
For more delicious recipes and tips, check out resources from Bon Appétit or Eating Well.
Variations on Feta Cheese Stuffed Zucchini
Mediterranean-Style Stuffed Zucchini
For a delightful twist, try a Mediterranean-style feta cheese stuffed zucchini. Enhance the filling with black olives, sun-dried tomatoes, and a sprinkle of oregano. This blend offers a rich taste profile reminiscent of summer trips to the Mediterranean. You can also add some chopped spinach for a nutritional boost. Serve these beauty boats drizzled with balsamic glaze for an extra touch.
Spicy Feta Cheese Stuffed Zucchini
Feeling adventurous? Opt for spicy feta cheese stuffed zucchini by adding crushed red pepper flakes or diced jalapeños to your filling. This variation packs a punch and promises to awaken your taste buds. Pair it with a refreshing yogurt dip, made by mixing Greek yogurt with cucumber and mint, for the perfect balance of heat and coolness. Grab your favorite ingredients and get cooking!
For more Mediterranean-inspired ideas, check out Mediterranean Dishes or for spicy variations, visit Spice Up Your Meals.
Cooking Tips and Notes for Feta Cheese Stuffed Zucchini
When making feta cheese stuffed zucchini, presentation matters! Cut the zucchini evenly for uniform baking, ensuring the boats cook evenly. Choose fresh, firm zucchinis for the best taste; they'll hold up beautifully and provide just the right texture. Don't forget to save the removed flesh—it's great for soups or other delicious dishes.
Experiment with herbs! You can substitute dried oregano with fresh thyme or dill for a different flavor profile. Finally, drizzle a touch of balsamic reduction over the finished dish for a sweet and tangy contrast. For more tips, check out this guide on preparing perfect stuffed vegetables!
Serving Suggestions for Feta Cheese Stuffed Zucchini
Feta cheese stuffed zucchini makes for a delightful dish, perfect for various occasions. Here are some simple suggestions to elevate your meal:
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Pair with Fresh Salads: Serve these stuffed zucchinis alongside a refreshing Greek salad made with cucumbers and tomatoes. The crunch contrasts beautifully with the tender zucchini.
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Drizzle with Dressing: Consider a light vinaigrette or tahini drizzle over your stuffed zucchinis for an extra flavor boost.
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Serve as Appetizers: Cut the zucchinis into bite-sized pieces if you're hosting a gathering. They're an excellent finger food option!
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Elevate with Proteins: For a complete meal, serve with grilled chicken or Turkey Bacon on the side, making it a satisfying yet healthy option.
For insights on various feta-infused recipes, check out BBC Good Food for inspiration. Enjoy crafting your ideal plate!
Time Breakdown for Feta Cheese Stuffed Zucchini
Preparation Time
Getting ready to make feta cheese stuffed zucchini takes about 15 minutes. This includes washing and slicing the zucchinis, measuring out your creamy filling ingredients, and prepping your baking dish.
Cooking Time
Once you've stuffed those delicious zucchinis, they’ll need about 45 minutes in the oven. You’ll first bake them to soften and then enjoy a final bake until those cheese tops become golden and bubbly.
Total Time
In total, you're looking at about 1 hour for this lovely light dish. Perfect for an appetizer or a healthy side dish on any weeknight! Enjoy the ease of preparation while savoring their delightful flavors.
For more ideas on cooking with zucchini, check out The Spruce Eats or BBC Good Food. Happy cooking!
Nutritional Facts for Feta Cheese Stuffed Zucchini
When you indulge in feta cheese stuffed zucchini, you’re not just enjoying a delightful dish; you’re also fueling your body with nutritious ingredients. Here’s a quick look at some vital nutritional facts:
Calories
Each serving of feta cheese stuffed zucchini has approximately 291 calories, making it a satisfying yet light option perfect for any meal.
Protein
With 17 grams of protein per serving, this dish offers a hearty boost, ideal for young professionals looking to maintain muscle and energy throughout their busy days.
Sodium
Keep an eye on your sodium intake! This recipe contains about 696 mg of sodium per serving, which is a good reminder to balance it with lower-sodium meals throughout the day.
For more insights on healthy eating, check out Healthline's guide on nutrition basics!
FAQs about Feta Cheese Stuffed Zucchini
Can I make this dish vegan?
Absolutely! To create a vegan version of feta cheese stuffed zucchini, replace feta with a plant-based cheese alternative or silken tofu blended with nutritional yeast for a cheesy flavor. Swap Greek yogurt for a dairy-free yogurt or a blend of cashew cream with lemon juice. With a few simple tweaks, you can enjoy this dish without compromising on taste.
How do I store leftover stuffed zucchini?
Leftover feta cheese stuffed zucchini can be stored in an airtight container in the refrigerator for up to three days. For longer freshness, consider freezing them. Just make sure to wrap each zucchini tightly in plastic wrap or aluminum foil before placing them in a freezer-safe bag.
What can I serve with feta cheese stuffed zucchini?
These delightful zucchini boats pair beautifully with a side of quinoa or a fresh salad. You could also serve them alongside roasted vegetables or a classic Greek salad for a hearty, well-rounded meal. Feeling adventurous? Try it with grilled shrimp or herb-marinated turkey bacon for added protein!
Conclusion on Feta Cheese Stuffed Zucchini
In conclusion, feta cheese stuffed zucchini is not just a dish; it's a delightful combination of flavors and textures. With its light, herby, and lemony notes, this recipe brings the essence of Greek cuisine to your table. Perfect as an appetizer or a healthy snack, enjoy the vibrant taste!
Feta Cheese Stuffed Zucchini
Equipment
- oven
- baking dish
- mixing bowl
Ingredients
Vegetables
- 675 grams zucchinis 3 medium
- 20 grams Spring onion 1 medium
Dairy
- 150 grams crumbled feta cheese 1 cup + 1 tbsp
- 90 grams Greek yogurt strained
- 40 grams grated Gruyere cheese ½ cup
Spices & Condiments
- ½ lemon zest
- ½ teaspoon garlic powder
- 1 tablespoon finely chopped parsley
- 1 tablespoon olive oil plus a little extra to drizzle on top
- ⅓ teaspoon dried oregano plus a little extra to sprinkle on top
Instructions
Preparation
- Preheat oven to 200°C / 390°F.
- Cut off the tops and bottoms of the zucchinis. Then cut a thin long slice to reveal the flesh of the zucchini. Using a vegetable corer or a teaspoon scoop the flesh creating a zucchini boat that's ½ cm (¼ inch thick) all around the sides.
- In a small bowl mix together the olive oil and oregano. Brush or rub this mixture all over the insides of the zucchinis. Don't discard what's left of it, we will use it for the filling. Season the zucchini very lightly with salt and a little bit of pepper.
- Add the zucchini to a small baking dish or non-stick pan and bake for 12-15 minutes until the zucchini is slightly softened when pricked with a toothpick.
Filling Preparation
- In a mixing bowl add both types of cheese, the Greek yogurt, spring onion, garlic powder, lemon zest, parsley, and season lightly with ground pepper. Add also the remaining olive oil and oregano. Stir well to combine.
- Remove the zucchini from the oven and allow to cool for 5 minutes. Turn down the oven's temperature to 180°C / 356°F.
Stuffing
- Stuff each zucchini with the cheese filling. Don't let it come out too much on top. Press the filling to fit inside the zucchini. Drizzle with a drop of olive oil and a sprinkle of oregano on top.
Baking
- Add back in the oven and bake for about 30 minutes. Until the cheese filling gets some color on top and looks set.
- Serve either warm or cold with extra olive oil on top if you like. Enjoy!
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