Zucchini, often overlooked in the vegetable aisle, holds the potential for culinary greatness. This recipe takes the humble zucchini and elevates it to new heights by combining it with savory cheese, succulent chicken, and flavorful herbs. Whether you’re a seasoned chef or a novice in the kitchen, this recipe is guaranteed to impress your taste buds and leave you craving more. The cheesy, herb-infused zucchini rolls are not only delicious but also easy to make, making them perfect for a weeknight dinner or a special occasion.
Ingredients
- 1 zucchini – The star of the dish, providing a mild flavor and soft texture when baked.
- 1 onion – Adds a savory and slightly sweet flavor to the filling.
- 1 carrot – Grated for a mild, sweet taste and extra texture in the filling.
- 2 cloves of garlic – Adds depth and a rich aroma to the vegetable filling.
- 1 tomato – Brings juiciness and acidity to balance the richness of the chicken and cheese.
- 200 grams of cheese – A key ingredient for the delicious, melty filling. You can use mozzarella or cheddar.
- 300 grams of chicken breast – Lean protein that pairs perfectly with the vegetables and cheese.
- 2 eggs – Used to coat the zucchini strips before rolling them.
- 2 tablespoons breadcrumbs – Adds crunch and texture to the zucchini rolls.
- Salt to taste – Enhances all the flavors in the dish.
- Ground black pepper to taste – Adds a touch of heat and spice to balance the sweetness of the vegetables.
- Thyme to taste – A fragrant herb that complements the savory filling.
- Fresh parsley to taste – Fresh parsley adds a burst of color and flavor when sprinkled over the top of the finished dish.
- 50 ml of oil – Used for sautéing the aromatics and vegetables.
Method of Preparation
Preparing the Vegetable Filling
- Prep the Vegetables: Begin by washing and chopping the onion, garlic, and tomato. Peel and grate the carrot.
- Sauté Aromatics: Heat oil in a pan over medium heat. Add the chopped onion and garlic, sautéing until fragrant and softened.
- Add Vegetables: Add the grated carrot and diced tomato to the pan. Season with salt, thyme, and black pepper. Stir to combine.
- Cook Until Tender: Simmer the vegetables over medium heat, stirring occasionally, until the mixture is tender and the flavors have melded together.
Preparing the Chicken
- Prep the Chicken Breast: Wash and dry the chicken breast. Cut it into thin steaks to make it easier to roll.
- Season the Chicken: Sprinkle salt, pepper, and oil over the chicken steaks, ensuring each piece is evenly seasoned.
- Tenderize: Cover the chicken with cling film and gently pound the meat with a meat mallet or rolling pin to tenderize it.
Assembling the Zucchini Rolls
- Prep the Zucchini: Wash the zucchini and cut it into thin strips lengthwise. Sprinkle the zucchini strips with salt to release excess moisture. Let them sit for a few minutes, then blot them dry with paper towels.
- Coat and Roll: In a shallow bowl, beat the eggs. Dip each zucchini strip into the beaten eggs, then roll them in the breadcrumbs to coat evenly.
- Layer the Ingredients: Place a chicken steak on each zucchini strip. Add a spoonful of the sautéed vegetable filling, then sprinkle grated cheese over the top.
- Roll Up: Carefully roll up each zucchini strip with the chicken and vegetable filling inside. Place the rolled-up zucchini in a greased baking dish, seam-side down.
Baking to Perfection
- Top with Cheese: Sprinkle additional cheese over the top of the zucchini rolls for an extra cheesy finish.
- Bake: Preheat the oven to 190°C (375°F). Place the baking dish in the oven and bake for 30 minutes or until the rolls are golden brown and the cheese has melted.
Serving and Garnishing
- Garnish: Once the zucchini rolls are baked, sprinkle freshly chopped parsley over the top to add a burst of color and flavor.
- Serve: Serve the zucchini rolls warm. Enjoy the cheesy, savory goodness paired with the tender chicken and vegetables.
Cooking Tips
- Choose the Right Cheese: Mozzarella is perfect for a gooey, melty texture, while cheddar provides a sharp, tangy flavor. Feel free to mix both for the best of both worlds!
- Tenderize the Chicken: Pounding the chicken thin ensures that it cooks evenly and is easy to roll with the zucchini. If you don’t have a meat mallet, you can use a rolling pin or the back of a heavy pan.
- Add More Veggies: You can increase the vegetable content by adding bell peppers or spinach to the filling for extra color and nutrients.
- Make Ahead: These zucchini rolls can be assembled ahead of time and stored in the fridge until ready to bake. Just top with cheese before baking.
Nutritional Benefits
- Zucchini: A low-calorie vegetable, zucchini is rich in vitamins A and C, potassium, and antioxidants. It’s great for supporting overall health and hydration.
- Chicken Breast: A lean source of protein, chicken breast is low in fat and provides essential amino acids for muscle repair and immune function.
- Cheese: Provides calcium and protein, both essential for strong bones and muscles.
- Carrots and Tomatoes: Rich in vitamins A and C, these vegetables provide a boost to the immune system and promote healthy skin and vision.
Dietary Information
- Gluten-Free: For a gluten-free version, simply use gluten-free breadcrumbs or skip the breadcrumbs altogether and substitute with crushed almonds or gluten-free oats.
- Low-Carb: For a low-carb meal, skip the breadcrumbs or use a low-carb substitute such as ground almonds or Parmesan cheese.
- High-Protein: The combination of chicken and cheese ensures that this dish is rich in protein, making it ideal for muscle-building and recovery.
Nutritional Facts (per serving, based on 4 servings)
- Calories: Approximately 320 kcal
- Protein: 34g
- Carbohydrates: 12g
- Fats: 16g
- Fiber: 3g
- Sugar: 6g
Storage
- Room Temperature: If you have leftovers, store them in an airtight container at room temperature for up to 1 day.
- Refrigeration: Store the zucchini rolls in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave before serving.
- Freezing: These zucchini rolls can be frozen before baking. Assemble the rolls, place them in an airtight container or freezer-safe bag, and freeze for up to 2 months. When ready to cook, bake straight from the freezer, adding a few extra minutes to the baking time.
FAQs
Can I use other vegetables for the filling?
Yes, feel free to experiment with different vegetables such as bell peppers, spinach, or mushrooms. These can all be sautéed and added to the filling for a variation on the flavor.
What if I don’t have breadcrumbs?
If you don’t have breadcrumbs, you can substitute with crushed crackers, crushed nuts, or even panko breadcrumbs for a crunchier texture.
Can I make this dish ahead of time?
Absolutely! You can assemble the zucchini rolls in advance and store them in the fridge until you’re ready to bake. This is perfect for meal prepping or preparing for a busy weeknight dinner.
How can I make the dish spicier?
To add a kick of spice, consider adding chili flakes or a chopped fresh chili to the vegetable filling. You can also use a spicy cheese or hot sauce to finish the dish.
Can I use other meats instead of chicken?
Yes, you can use turkey breast or even thinly sliced beef steaks as an alternative to chicken. Just make sure to adjust the cooking time if needed to ensure the meat is cooked through.
Conclusion
This recipe for cheesy zucchini rolls is an easy, delicious, and nutritious way to enjoy zucchini in a whole new light. With tender chicken, a flavorful vegetable filling, and plenty of melted cheese, these rolls are sure to become a favorite at your dinner table. They are perfect for serving at family gatherings or as a quick weeknight meal. With just a few simple ingredients and minimal preparation, you’ll have a dish that’s as tasty as it is satisfying. Enjoy!