Stuffed Zucchini (Stuffed Courgettes) are a summer staple in the Balkans and can be prepared in many different ways, either with or without meat. This contemporary recipe is based on one of these meat versions. Packed with beautifully spiced mincemeat and topped with delicious melted cheeses, these easy Keto Stuffed Zucchini are low in carbs. Even though the recipe was developed for those who follow the Ketonic diet, this flavoursome dish can be enjoyed by all meat lovers.

History of the Zucchini (Courgette).

As you may know, zucchini (courgettes) are a type of squash. They are members of the cucumber family originating in Central and South America and have been a staple food for the indigenous people for thousands of years.

The vegetable was brought to the Mediterranean by Christopher Columbus around 500 years ago. Today, there are many varieties of zucchini (courgettes). They come in different shapes, colours and sizes.

WHAT IS THE DIFFERENCE BETWEEN ZUCCHINI AND COURGETTE?

If you are wondering what the difference is between zucchini and courgette, both terms refer to the same plant. Zucchini is an Italian word adopted in American English, and courgette comes from French. The word courgette is commonly used in British English-speaking territories.

It is interesting to learn that, according to some linguists, there is, in fact, a difference between the two words. They believe the word courgette must be used for the vegetable in its early stage of growth. When the squash grows larger than a cigar size, it should be referred to as zucchini, and, in its final stage of maturity, it should be called a marrow.

HISTORY AND VARIATIONS OF THE STUFFED ZUCCHINI RECIPE.

There is no exact evidence of where the stuffed zucchini (courgette) dish originated, but it has clear a link with the Ottomans. Nowadays, similar recipes exist in the Balkans, Middle East and Egypt.  

In the Balkans, there are numerous regional variations of this recipe. For example, in Turkey, zucchini are stuffed with rice and beef, lamb mincemeat, or a combination of both types of minced meat.

In Bulgaria, we stuff zucchini (courgettes) with a mix of beef and pork minced meat, and in Serbia, with minced beef. You can also stuff zucchini with chicken or turkey minced meat if you prefer.

As a vegetarian dish, the stuffing usually contains a  mixture of sautéed root vegetables, rice, fragrant spices and herbs, or spiced feta and egg.

HOW TO MAKE KETO STUFFED ZUCCHINI?

📋 INGREDIENTS IN THIS RECIPE

Zucchini/Courgettes: Choose larger-size zucchini. They are more suitable for stuffing. White zucchini (courgettes) are the best variety for cooking because they have thinner and more delicate skin that is pleasant to eat. Although you can use green zucchini with this recipe as well.

Meat: This recipe calls for lean minced (ground) beef, but if you prefer lighter meats, substitute the beef meat with pork, chicken or turkey.

Egg: The purpose of the eggs in this recipe is to bond the ingredients and to improve the texture.

Wine: I use white wine in this recipe to deglaze the pan and add flavour to the meat. As a rule of thumb, always use good quality wine in cooking because if a wine isn’t good for drinking, it isn’t good for cooking.

Root vegetables: Onion, garlic and carrots are cooked with the meat to bring flavour and texture.

Oil: Olive oil is a good healthy option to use in this recipe and it brings beautiful flavour to the dish. You can substitute it with cooking oil of your choice.

Breadcrumbs:  When toasted in the oven, the breadcrumbs make the zucchini (courgette) topping nice and crunchy, but they are not suitable for those who follow a strict keto diet.

Spices: Sweet paprika, black pepper, summer savoury, mint and thyme are the best spices to use in this dish.

Bay leaf: When preparing the stuffing, add one or two bay leaves because the bay leaf helps to break down specific proteins in meat, making it easier to digest.

Yellow cheese: In the Balkans, locals use yellow cheese in the same manner as the Italians use Parmesan. Mild yellow cheese has a higher percentage of fat and is a suitable option for this Keto recipe.

📖 STEP-BY-STEP INSTRUCTIONS

The instructions below will make it super easy and fun for you to prepare this dish.

Step 1: Preheat the oven

Preheat a fan oven to 180°C/356°F.

Step 2: CORE the zucchini/courgettES INTO boats

Wash the zucchini (courgettes) very well and don’t remove the skin. Cut them lengthwise in halves. Use a knife to cut the flesh out and scrape it out with a normal spoon, or with a spoon for coring, if you own one. Leave a 3/4-inch rind for support and shape the zucchini/courgettes into boats.

Dice the soft part of the zucchini (courgette). 

Step 3: Prepare the stuffing

Peel and dice the onion and the garlic and cut the carrot into small cubes.

Heat oil in a large heavy-based pan. Sauté the onion for a couple of minutes first. 

Then, add the diced garlic and the carrots and cook for 3-4 minutes to par-cook the carrots. Stir occasionally.

Place the diced zucchini (courgettes) core in the pan and stir. The zucchini (courgette) meat will release juices. Cook for 3-4 minutes to reduce the juices, then add the dry spices and the bay leaf.

Next, add the minced/ground meat to the pan with the vegetables and stir with a wooden spoon to combine all ingredients and break lumps of meat.

Cook until the juices from the meat evaporate and the meat has a caramelised glaze, which will take roughly 10-15 minutes, depending on the water content in the mincemeat.

Remove the pan from the heat and add the eggs. Stir to integrate the eggs into the meat mixture.

Step 4: Stuff the Keto Zucchini (courgette) Boats.

Carefully spoon the stuffing inside the cored zucchini (courgette) halves. Press with a spoon on top of the stuffing to remove the air pockets and to make sure the zucchini (courgettes) are loaded well. 

Transfer the stuffed zucchini (courgettes) to a large oven dish. Pour the white wine into the bottom of the oven dish. The wine adds flavour to the Stuffed Zucchini (Courgette) dish.

Step 5: Cook the Zucchini/Courgette boats

Cover the oven dish with zucchini (courgettes) with kitchen foil and place it in the middle of a preheated oven. Bake the stuffed zucchini (courgettes) for 15 minutes.

Remove the foil and sprinkle grated cheese over the stuffed zucchini (courgettes). If you are not following a strict Keto diet, you can even sprinkle breadcrumbs. Toasted breadcrumbs give the stuffing a beautiful crunch. Remove the foil and cook the zucchini/courgette boats in the oven for 15 minutes uncovered.

🍲 SERVE LOW-CARB STUFFED ZUCCHINI

Keto Stuffed Zucchini (Courgettes) are delicious hot, straight out of the oven, with fresh salad on the side. You can refrigerate and reheat them later, as well.

Garnish the zucchini boats with your favourite sauce, like garlic yoghurt, for example.

Bon Appetit!👨‍🍳👨‍🍳👨‍🍳