Stuffed Zucchini and Peppers
Stuffed Zucchini (and Peppers)
This is a delicious and healthy meal that packs in a lot of veg. It is also something that is comforting and reminiscent of “the food we used to eat” – it can be creamy (from eggs and yogurt), cheesy if you are doing dairy and saucy if you are doing tomato.
This can all be modified though – in the early months, I used minimal cheese (and still do) and used some tomato juice mixed with chicken broth in place of the tomato sauce. Even five months into a modified diet, I still go easy on the sauce on 2 -3 zucchini pieces and those are the ones my daughter eats (not to mention the sauce free meatballs I make with the filling for my son who will not let a tomato cross his lips!)
Prep Time: 30 minutes Cook Time: 45 minutes
Ingredients:
2 TBSP olive or avocado oil
3 large zucchini – peeled if needed, cut in half lengthwise and the insides scooped out (you may chop the insides to sauté with the other veg – I try to use the parts without too many seeds)
1 red, yellow or orange bell pepper halved and deseeded
½ large onion, finely chopped
½ bell pepper, finely chopped – we like to use red, yellow or orange
1-2 cups chopped kale or destemmed spinach – if kale, use only the leaves not the stalk or the stem
½ tsp of salt
1 tsp each of dried basil, thyme, garlic powder and oregano (make sure spices have no added starches or anti-caking agents)
1 pound of ground turkey – I prefer to use 93% lean for more flavor
2-4 TBSP finely grated parmesan cheese – you can also use any other aged cheese
2 TBSP of homemade 24-hour yogurt, farmer’s cheese or Greek yogurt (if not SCD)
1 egg beaten
¾ to 1 cup of additive-and sugar-free tomato sauce - we like Rao’s. If SCD, you can also use ¾ cup to 1 cup of a broth and tomato juice mixture.
Directions:
Preheat the oven to 350 degrees. You will need a large glass pan 9x11 and perhaps one other smaller glass pan like an 8x8 depending on the size of your zucchini and peppers.
Heat the olive or avocado oil in a large sauté pan. Add the chopped onions with a sprinkle of sea salt and sauté on medium for 5 minutes Make sure the onions only brown slightly, if at all, well cooked and translucent is the goal.
Add the chopped bell pepper and butternut squash sauté for another 3-4 minutes.
Add in chopped kale or spinach – incorporate into the mix.
Add the salt and all spices and incorporate well into the mix. Remove the veggie and spice mix and pour into a large bowl. Let cool slightly.
Add the cheese (if using) and yogurt or farmer’s cheese to the mix and stir well.
Beat the egg into the mix and incorporate well.
Add the ground turkey and combine well into the mixture.
Place the zucchini and pepper into your pan(s). Spoon the mixture into them.
Drizzle or cover with either tomato juice and broth, or just broth, or tomato sauce. This is entirely up to what point you are in your diet and what you can tolerate. I have also done 2 TBSP melted butter with broth since you are just looking for some moisture.
Cover with tinfoil and bake for approximately 30 minutes until the zucchini and peppers are tender.
