Zucchini holds a flavorful filling of smoky sausage, brown rice and red bell pepper in this healthy dinner recipe. Opt for smoked paprika if you want to give your zucchini an extra burst of smoky flavor.
Nutrition per serving may change if servings are adjusted.
4 medium zucchini (about 2½ pounds)
½ teaspoon salt
¼ teaspoon ground pepper
1 tablespoon extra-virgin olive oil
1 medium red bell pepper, chopped
2 scallions, sliced, whites and greens separated
1 cup cooked brown rice
4 ounces cooked smoked sausage links, chopped
½ teaspoon paprika, preferably smoked
½ cup shredded sharp Cheddar cheese
Cut zucchini in half lengthwise. Cut a thin slice off the bottoms so each half sits flat. Scoop out the pulp, leaving a ¼-inch shell. (Discard the pulp or reserve for another use.) Place the zucchini halves in a microwave-safe dish and sprinkle with salt and pepper. Cover and microwave on High until tender-crisp, 3 to 5 minutes. Uncover.
Meanwhile, heat oil in a large skillet over medium-high heat. Add bell pepper and scallion whites. Cook, stirring, until tender, about 2 minutes. Add rice, sausage and paprika. Cook, stirring, until warmed throughout, about 1 minute more.
Position rack in upper third of oven; preheat broiler to high.
Transfer the zucchini to a broiler-safe pan (or pans). Fill the zucchini halves with the rice mixture and sprinkle with cheese. Broil on the upper rack until the cheese has melted, about 2 minutes. Garnish with scallion greens.
283 calories;16 g fat(6 g sat); 4 g fiber; 23 g carbohydrates; 11 g protein; 74 mcg folate; 31 mg cholesterol; 7 g sugars; 0 g added sugars; 1,716 IU vitamin A; 74 mg vitamin C; 151 mg calcium; 2 mg iron; 730 mg sodium; 658 mg potassium
Vitamin C (123% daily value), Vitamin A (34% dv)