Zucchini Boats

Ingredients

• 93 g (½ cup)uncooked rice
• 4 mediumcourgettes
• 454 g (1 lb)ground chicken
• 2 sprigsspring onions, chopped
• 4 clovesgarlic, minced
• 15 ml (1 tablespoon)Italian seasoning
• 2.5 ml (½ teaspoon)red pepper flakes
• 1.25 ml (¼ teaspoon), or to tastesalt
• 2.5 ml (½ teaspoon), or to tastepepper
• 240 ml (1 cup)tomato sauce
• 110 g (1 cup)Gruyère cheese
• 2.5 ml (½ teaspoon)Worcestershire sauce

Instructions

1. 1

   Preheat the oven

   Heat the oven to 175°C (350°F).

2. 2

   Cook the rice

   Prepare the rice according to the instructions on its packet.

3. 3

   Prepare the courgettes

   Halve each courgette lengthways and scoop out the middle to make space for the filling.

4. 4

   Cook the filling

   Cook the ground chicken in a large frying pan until it is no longer pink. Add the spring onions, garlic, Italian seasoning, red pepper flakes, salt, pepper and tomato sauce, and stir to combine. Cook for 5 more minutes, then mix in the cooked rice.

5. 5

   Fill and bake

   Spoon the chicken and rice mixture into each courgette half. Arrange them in a baking dish and bake for 30 minutes. Sprinkle Gruyère over each half and bake for a further 10 minutes, or until the cheese has melted and begins to brown.

What are zucchini boats?

Zucchini boats are hollowed-out courgette halves filled and baked until tender. This American-style version uses a savoury chicken and rice filling with tomato sauce and a browned cheese topping.

The courgette halves make handy individual portions, while rice helps the seasoned chicken mixture hold together. Gruyère brings a rich, savoury finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 221 calories, 17g protein, 15g carbs, 10g fat.

The rice and tomato sauce provide most of the carbohydrates, while ground chicken contributes much of the protein. The chicken and Gruyère supply much of the fat; serve a boat with salad or extra vegetables for a more balanced plate.

Preparing the courgettes

Even halves: Cut the courgettes lengthways so they sit evenly in the baking dish. Scoop out enough flesh to make a channel for the filling, but leave the shells intact.

Building the filling

Brown the chicken: Cook the ground chicken until no pink remains before adding the seasonings and sauce. This gives the filling a savoury base.

Fold in the rice: Stir the cooked rice through after the sauce mixture has cooked for 5 more minutes. This helps distribute it through the filling rather than leaving it in a separate layer.

Baking to the right texture

Tender courgettes: Bake the filled halves for 30 minutes before adding the cheese. The courgettes should soften while still holding their shape.

Melted topping: Give the Gruyère a further 10 minutes in the oven. Look for melted cheese with a little browning at the edges.

Seasoning and cheese

Heat level: Red pepper flakes add a gentle chilli note; adjust the amount if you prefer a milder or spicier filling. Taste the chicken mixture for seasoning before filling the courgettes.

Cheese choice: Gruyère melts over the boats and adds a nutty, savoury flavour. Grating it yourself can help it spread evenly over the tops.

Serving the boats

Serve the boats hot as a main course. A crisp green salad or simply cooked vegetables make a fresh accompaniment alongside the savoury filling.

Recipe notes & tips

• Choose courgettes of similar size so the halves bake at roughly the same rate.
• Scoop out the centres carefully to avoid breaking through the skins.
• Cook the rice before starting the filling so it is ready to stir in.
• Taste the filling before stuffing and adjust the salt, pepper or chilli to suit.
• Spread the Gruyère over the filling so each half gets an even topping.

Variations

• Use another cheese: Substitute a similar melting cheese if Gruyère is unavailable.
• Adjust the chilli: Reduce or increase the red pepper flakes to suit your preferred heat.
• Add herbs: Stir chopped fresh herbs into the filling before spooning it into the courgettes.
• Make it without rice: Leave out the rice for a less substantial filling, keeping in mind the boats will be less full.
• Use turkey: Replace the ground chicken with ground turkey and cook it until no longer pink.

Common mistakes to avoid

• Over-scooping: Removing too much flesh can weaken the shells; leave a sturdy layer around the outside.
• Uneven halves: Courgettes of very different sizes may cook at different rates; choose similar-sized ones.
• Adding uncooked rice: The method calls for cooked rice; prepare it before mixing it into the filling.
• Skipping the first bake: Add the cheese after the initial 30 minutes so it does not spend the full bake in the oven.
• Filling too loosely: Spoon the mixture into the hollow rather than scattering it over the courgette halves.

How to store

Refrigerate leftovers in a covered container for up to 3–4 days. Reheat in an oven until hot throughout, or microwave individual portions; the courgettes may soften further after storage.

Frequently asked questions