Mediterranean Stuffed Zucchini

$1.99 per serving

This traditional meal from northern Italy is great for nights you want something easy and light. Try replacing the zucchini with bell peppers, acorn squash, or Portobello mushrooms.


3 zucchini

1 Tbsp + 1 tsp canola oil

1/2 cup whole wheat couscous

1/4 cup raisins

1 yellow onion, minced

1 carrot, diced (from 5 lb bag)

1/2 lemon, juiced and zest

1/4 cup fresh parsley, chopped

1/4 tsp nutmeg

Salt & pepper to taste



In a medium saucepan, bring about 4 cups of water to a boil. Remove stems from zucchini and cut each in half lengthwise (no need to peel). Using a small spoon or melon baller, scoop the center out of each zucchini, leaving a boat shaped shell about 3/8" thick. Blanch zucchini by driooing them gently in the boiling water. Once water returns to a boil, let cook for 1 minute. Quickly lift zucchini out of water and into a colander. Rinse briefly with very cold water and set aside. Reserve hot water in pot for cooking couscous.


Measure out 1/2 cup hot water into a small saucepan with a tight fitting lid. Bring water to a boul and add 1 tsp canola oil and the couscous. Stir once, cover, and reduce heat to low for five minutes. Remove from heat and let stand covered for 10 minutes.


Preheat oven to 350 F. Pour raisins in remaining zucchini water and set aside to plump. Heat 1 tablespoon canola oil in a frying pan and add onions and carrots. Cook over medium heat until onions are slightly browned and carrots are crisp-tender. Remove from heat. Drain raisins and add to pan with lemon juice, zest, parsley, and nutmeg. Mix well and add couscous. Season lightly with salt and pepper. Generously spoon couscous into zucchini boats and place on a baking sheet. Bake for 15-20 minutes and serve. 

Nutrition Information

190 Calories

High in Vitamin A

Low Sodium

Low Fat