Gluten-Free, Low Sodium, Main Course, Meal Prep, Nut Free, Poultry
Spiced Chicken Stuffed Zucchini with Brown Rice and Lentils

Be sure to check out my book, Mediterranean Diet Meal Plan Cookbook

black plastic meal prep container with spiced chicken stuffed zucchini sitting on a bed of dilled brown rice and lentils

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Spiced Chicken Stuffed Zucchini with Brown Rice and Lentils

black plastic meal prep container with spiced chicken stuffed zucchini sitting on a bed of dilled brown rice and lentils
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Stuffed vegetables are very popular in many Mediterranean countries, especially those on the eastern Mediterranean. Between the stuffed zucchini and the pilaf, this is a hearty meal packed with protein, even though each portion only contains 2⅔ ounces of chicken.  For a meatless meal, try using crumbled tofu in place of the chicken.

Be sure to check out more recipes like this from my book, Mediterranean Diet Meal Prep Cookbook

  • Author: TastyBalance Nutrition
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 3 servings 1x

Ingredients

Scale

FOR THE STUFFED ZUCCHINI

3 medium zucchini, halved lengthwise and flesh scooped out with a teaspoon (do not discard zucchini flesh)

1 teaspoon, plus 2 teaspoons olive oil (1 teaspoon used first, then 2 teaspoons used later)

1 small onion, chopped

1 teaspoon chopped garlic

½ pound ground lean chicken (freeze other ½ pound if you can only buy a 1 pound pack)

¾ teaspoon ground cumin

¾ teaspoon ground coriander

¾ teaspoon caraway seeds

⅛ teaspoon red chile flakes

3 Tablespoons tomato paste

¼ teaspoon kosher salt

¼ cup feta cheese

FOR THE BROWN RICE AND LENTILS

⅓ cup long grain brown rice

1⅔ cups water

⅛ teaspoon kosher salt

⅓ cup brown lentils

2 teaspoons olive oil

3 Tablespoons chopped fresh dill

Instructions

TO MAKE THE BROWN RICE AND LENTILS

  1. Place rice, water and salt in a saucepan over high heat. Once water is boiling, cover pan and reduce heat to low. Simmer for 15 minutes.
  2. After 15 minutes, add the lentils and stir. Cover pan and cook for another 15 minutes.
  3. If there is a little bit of water still in the pan after rice and lentils are tender, cook uncovered for a couple minutes.
  4. Stir in olive oil and chopped dill.
  5. Once cooled, place ⅔ cup into 3 separate containers.

TO MAKE THE STUFFED ZUCCHINI

  1. Preheat oven to 400oF and line a sheet pan with a silicone baking mat or parchment paper. Place zucchini boats on lined sheet pan and coat with 1 teaspoon oil.
  2. In a 12-inch skillet, heat 2 teaspoons oil over medium high heat. When oil is shimmering, add the onion and garlic and cook for 5 minutes. Add the zucchini flesh and cook for 2 more minutes.
  3. Add the ground chicken, breaking up chicken with a spatula. Cook for 5 more minutes.
  4. Add the spices, tomato paste and salt and cook for another 2 minutes.
  5. Mound the chicken mixture into the zucchini boats. Top each zucchini boat with 2 teaspoons feta cheese.  Bake for 20 minutes.
  6. Once cooled, place 2 zucchini halves into each of the 3 rice and lentil containers.

Notes

Storage:  Store covered containers in the refrigerator for up to 5 days. Brown rice and lentils can be frozen up to 3 months

Keywords: mediterranean, zucchini, chicken, entree, rice, lentils, nut free, gluten free