Light Romanian Stuffed Zucchini with Lean Chicken & Herbs
This light take on classic Romanian stuffed zucchini features lean ground chicken and fresh herbs for a flavourful, low-calorie meal. It's a perfect way to enjoy a summer vegetable bounty while staying on track with your health goals.
- medium zucchini (about 1kg total) 4
- lean ground chicken 350g
- uncooked white rice 1/3 cup
- medium onion, finely chopped 1
- cloves garlic, minced 2
- olive oil 1 tbsp
- fresh dill, chopped 1/2 cup
- fresh parsley, chopped 1/2 cup
- can of crushed tomatoes 400g
- dried oregano 1/2 tsp
- Salt and fresh black pepper to taste
- 1
Preheat your oven to 200°C (400°F). While it heats, cook the 1/3 cup of uncooked white rice in boiling water for about 7-8 minutes until it's just partially cooked. Drain and set aside.
- 2
Slice the 4 medium zucchini in half lengthwise. Use a spoon to carefully scoop out the flesh, leaving a border of about 1cm to create sturdy 'boats'. Finely chop the scooped-out zucchini flesh and set it aside.
- 3
In a large pan, heat 1 tbsp of olive oil over medium heat. Add the 1 medium onion and sauté for 4-5 minutes until it softens. Add the 2 minced garlic cloves and the chopped zucchini flesh, and cook for another 2-3 minutes until fragrant.
- 4
In a large bowl, combine the 350g of lean ground chicken, the partially cooked rice, the sautéed onion mixture, 1/2 cup of fresh dill, 1/2 cup of fresh parsley, 1/2 tsp of dried oregano, and a generous amount of salt and pepper. Mix everything together with your hands until just combined – don't overmix.
- 5
Spoon the chicken and rice mixture evenly into the hollowed-out zucchini boats, mounding it slightly on top.
- 6
Pour the 400g can of crushed tomatoes into the bottom of a baking dish large enough to hold the zucchini in a single layer. Arrange the stuffed zucchini on top of the tomatoes.
- 7
Bake for 30 minutes, or until the zucchini is tender and the chicken filling is cooked through and lightly browned on top.
Stuffed vegetables, or legume umplute, are the heart and soul of Romanian home cooking, especially in the summer. My mum made this every time the garden overflowed with zucchini so big you could barely get your arms around them. The traditional recipe often uses a mix of pork and beef with more rice, which is delicious but can be quite heavy. This version is my way of capturing that same comforting flavour in a much lighter package, perfect for a weeknight dinner.
I swap the pork for lean ground chicken and pack the filling with an almost-obscene amount of fresh dill and parsley. If you ask me, you can never have too much dill; it’s the defining taste of so many dishes I grew up with. When this is in the oven, my whole kitchen fills with the scent of herbs, sweet tomatoes, and roasted zucchini. It’s a simple, honest meal that feels both wholesome and incredibly satisfying. The trick I learnt the hard way is to only par-boil the rice; it finishes cooking inside the zucchini, absorbing all the juices from the chicken and vegetables.
Serving & storing
I almost always serve this with a generous dollop of cool, thick Greek yogurt on top. The tanginess cuts through the richness of the tomato sauce beautifully. You don’t need much else, but a simple side salad with a sharp lemon vinaigrette is a great way to complete the meal. The stuffed zucchini keeps well in an airtight container in the fridge for up to 3 days. I think the flavours meld and get even better by the next day. Just reheat gently in the oven or microwave.
Simple variations
This recipe is very forgiving. If you don’t have chicken, lean ground turkey works just as well. For a bit of a kick, you can add a pinch of red pepper flakes to the onion and garlic mix. You can also experiment with other summer vegetables; this same filling is fantastic in hollowed-out bell peppers or large tomatoes. Just adjust the baking time accordingly, as peppers might take a bit longer to soften.
dinner Healthy Summer Lecsó with Bell Peppers and Eggs
This vibrant Hungarian-style vegetable stew, Lecsó, combines sweet bell peppers and ripe tomatoes, all topped with protein-rich eggs for a complete meal. It's a perfect low-calorie, high-fibre dinner that captures the essence of summer.
dinner Kefir Chicken Paprikash with Buckwheat
The Hungarian classic, made lighter. Tender chicken thighs in a deep-red paprika kefir sauce, served over nutty buckwheat. Under 400 calories, 38g protein.
dinner Light Balkan Stuffed Tomatoes with Lean Ground Chicken & Summer Herbs
This recipe reimagines a Balkan classic, using lean ground chicken and a fragrant mix of summer herbs for a lighter, protein-packed meal. It's a fantastic way to enjoy summer's best produce without the extra calories.