Bulgur-Stuffed Zucchini

Tender and chewy bulgur gives the ground chicken stuffing a texture that contrasts nicely with the micro-cooked zucchini shells. Allow two of these zucchini boats for each main-dish serving.

Bulgur-Stuffed Zucchini
Servings: 4 Yield: 4 servings (two stuffed halves per serving) Prep 15 mins Microwave 4 mins Bake 400°F 10 mins

Ingredients

  • 4 medium-size zucchini (7 ounces each)
  • 3/4 teaspoon salt
  • 1 tablespoon olive oil
  • 1 small red pepper, seeded and diced
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1/2 pound ground chicken
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon black pepper
  • 1 1/4 cups chicken broth
  • 3/4 cup bulgur (cracked wheat)
  • 3/4 cup shredded Asiago or Swiss cheese
  • Chopped parsley, to garnish

Make It

1. Heat oven to 400 degrees F. Cut zucchini in half lengthwise. With melon baller or small spoon, carefully scoop out flesh, leaving a 1/4-inch-thick shell all around. Finely chop 1 cup of the zucchini pulp.

2. Place zucchini shells hollow-side-down in two 11 x 7-inch glass baking dishes. Add 1/2 cup water to each and cover with plastic wrap, venting a corner. Microwave on HIGH for 4 minutes. Remove from microwave and carefully drain off water. Flip over zucchini shells onto a large baking pan (15 x 10 x 1); sprinkle with 1/4 teaspoon of the salt.

3. Heat oil in a 3-quart saucepan over medium-high heat. Add chopped red pepper, onion, garlic and zucchini pulp and cook 5 minutes, until softened. Add ground chicken; cook 3 minutes. Add remaining 1/2 teaspoon salt, the oregano and pepper. Add broth and bring to a boil. Add bulgur. Cover and remove from heat. Let stand 12 minutes or until liquid is absorbed.

4. Stir in cheese, then spoon filling into zucchini shells (1/2 cup in each). Bake at 400 degrees F for 10 minutes or until heated through.

Nutrition Facts

Servings Per Recipe: 4; Amount Per Serving: cal. (kcal): 342, Fat, total (g): 16, chol. (mg): 88, sat. fat (g): 6, carb. (g): 31, fiber (g): 7, pro. (g): 22, sodium (mg): 426, Percent Daily Values are based on a 2,000 calorie diet.