This unusually warm weather has everyone feeling ready for spring. And what pairs best with warm sunshine and cool breezes? Refreshing and healthy food.
This spring season, look to Mediterranean-inspired foods — which are typically highly vegetable- and protein-focused — for recipes that both keep your heart healthy and scream “spring!”
Well-Fed Me, a CHI St. Vincent program, has the scoop on everything Arkansans need to know to incorporate healthy and heart smart choices into their diets. Exhibit A: These Mediterranean stuffed zucchinis are hearty enough for a vegetarian entrée or a side dish to a seafood or chicken dinner. Plus, you’ll be keeping your body happy and healthy.
Mediterranean Stuffed Zucchini
Serves: 6
Ingredients:
- 2 large zucchinis, or four small
- 1 tbsp. lemon zest
- 2 garlic cloves, finely minced
- 1-2 tbsps. harissa
- 1/3 cup extra virgin olive oil
- 3 cups cooked coarse whole grain, like farro
- 2 scallions, finely chopped
- 1/4 cup raisins or other dried fruit
- 1/4 cup almonds, slivered and toasted
- 1 cup red or yellow cherry tomatoes, halved
- 1/2 cup red or yellow sweet pepper, chopped
- 1 tbsp. extra virgin olive oil
- 1 tbsp. lemon juice
Garnish
- 1 cup yogurt
- 1/2 cup parsley or cilantro, chopped
Method
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Preheat oven to 400° F.
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Cut zucchini in half lengthwise and scrape out seeds and pith. Score flesh with diagonal cuts 2 inches apart. Cut in half again crosswise if necessary to make eight portions.
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Place zucchini halves on baking sheet flesh side up. Combine next 4 ingredients and brush on flesh of zucchini. Bake until zucchini becomes fork tender but not mushy, 30 – 60 minutes, depending on the size of the zucchini.
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Meanwhile, combine stuffing ingredients in large bowl.
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Place cooked zucchini portions on eight plates. Heap stuffing in the cavity of each zucchini portion. Top with yogurt. Garnish with chopped parsley or cilantro.
Per serving: 350 calories, 12g protein, 47g carbohydrates, 14g fat (2g sat, 12g mono/poly), 9g fiber, 40mg sodium
Pro tip: If you can’t find harissa, make your own with cumin, paprika and dried chili flakes. Need more heat? Add a dash of cayenne.
For more heart-conscious recipes, and to sign up for our free healthy lifestyle guide, check out the Well-Fed Me website.