Stuffed Courgettes Boats

Source: blog.giallozafferano.it

PRESENTATION

A nourishing recipe, served as a side dish or light main course, prepared with courgettes filled with cooked ham, mozzarella, breadcrumbs, and lightly seasoned with pepper, nutmeg, parsley, and extra virgin olive oil.

INGREDIENTS:

Serves 2

4 medium courgetttes – about 500–600 g (1.1–1.3 lb total)

1 slice cooked ham – about 40 g (1.4 oz)

½ mozzarella – about 60 g (2 oz)

Black pepper, to taste

Fresh parsley, chopped, to taste

Nutmeg (optional), a pinch

2 tbsp breadcrumbs + extra for topping – about 15 g (½ oz)

Extra virgin olive oil, a few drops – about 1 tsp (5 ml)

METOD

Cut the zucchini in half lengthwise.
Place them in the microwave and cook for a few minutes, about 5–6 minutes, until just tender.
Remove the zucchini from the microwave and carefully scoop out the flesh.

Finely chop the zucchini pulp together with the mozzarella and the slice of cooked ham using a knife.
Season the mixture with pepper, parsley, and add the breadcrumbs.
If desired, flavor half of the mixture with a pinch of nutmeg.

Fill the zucchini boats with the prepared mixture.
Sprinkle the surface with additional breadcrumbs and drizzle lightly with extra virgin olive oil.
Arrange the stuffed courgettes on a baking tray and bake in a preheated oven at 150–170°C (300–340°F) for about 30 minutes, until lightly golden.

ALLERGENS:

Mozzarella: milk allergens
Nutmeg: possible reaction in cases of spice intolerance
Extra virgin olive oil: allergy is uncommon; intolerance not commonly reported
Breadcrumbs: cereals containing gluten (listed in EU Regulation 1169/2011)
Pepper (green, pink, black, white): possible cross-reactivity in cases of spice intolerance
Zucchini: possible individual intolerance or cross-reactivity in cases of allergy to ragweed (Ambrosia)

NOTE

Prepare and handle under strict hygienic conditions.

Nutritional benefits of the ingredients:

Mozzarella (buffalo or cow’s milk): one of the few cheeses suitable for a low-calorie and low-sodium diet (if not dressed with oil); helpful against hypertension and hypercholesterolemia; rich in lactic flora; the presence of tryptophan helps counteract depression.
Nutmeg: a source of vitamin A, carotenoids, and manganese with antioxidant properties that support immune system function.
Extra virgin olive oil: a source of vitamin E, which protects the immune system from harmful fatty acids.
Breadcrumbs: cereals stimulate serotonin synthesis, which helps counteract depression and promotes good mood.
Pepper: contains piperine, a powerful antioxidant; improves insulin sensitivity, reduces cholesterol levels, and activates metabolism; recommended for people with cardiovascular problems.
Cooked ham (trimmed of visible fat): provides selenium, supporting immune system function.
Courgette: provide flavonoids (vitamin P), antioxidants that enhance the action of vitamin C; rich in minerals and vitamins that protect the cardiovascular system; suitable for kidney patients; beneficial for liver function; provide folic acid linked to serotonin production, supporting good mood.