Cheesy Broccoli Chicken Zucchini Boats








Recipe From Ruled.Me





Stuffed vegetables are popular because they pack essential
nutrients into one enticing package, with bell peppers being the most commonly
used base ingredient. However, using bell peppers all the time can become
mundane, which is why it's important to mix things up every now and then to keep
discovering new flavors.





This recipe, which was submitted by Craig Clarke of Rule.Me,
uses zucchini as the base vegetable. This results in a crunchy texture that
manages to hold all the ingredients together, and is a great counterpart to the
melted cheese. It's a mouthwatering dish that anyone will surely enjoy.





Ingredients:




6 ounces of roasted, organic
free range-chicken
, shredded




10 ounces of organic zucchini (2 large
zucchinis, hollowed out)




1 cup of organic broccoli




2 tablespoons of raw, grass fed butter




3 ounces of organic cheddar cheese, shredded




2 tablespoons of organic sour cream




1 stalk of green onion




Salt and pepper to taste





Procedure:





  1. Heat
    the oven to 400 degrees Fahrenheit and cut the zucchinis in half,
    lengthwise.
  2. Using
    a spoon, scoop out most of the zucchinis until you're left with shells that
    are about 1/2 to 1 centimeter thick.
  3. Pour 1
    tablespoon of melted butter into each zucchini boat, season with salt and pepper,
    and place them in the oven for about 20 minutes.
  4. While the
    zucchinis are cooking, shred your chicken and use 6 ounces only, leaving
    the rest for other recipes. Cut up the broccoli florets into small pieces
    and combine both with the sour cream. Season with salt and pepper.
  5. Once
    the zucchinis are done, take them out and add your chicken and broccoli
    filling.
  6. Sprinkle
    cheddar cheese and bake for an additional 10 to 15 minutes or until the
    cheese is melting and browning.
  7. Garnish
    with chopped green onion and enjoy with more sour cream or mayo!




Zucchini Is a Healthy Hull for the 'Boat'





Zucchini serves as the boat for this recipe. It's a great foundation
ingredient because it retains its crunchiness and shape, even after baking. It makes
the dish easier to eat, too. Furthermore, zucchini is a healthy vegetable on
its own right because of the following nutrients:






Fiber





Fiber should be an integral component
of your daily diet, because it can help maintain proper digestive health. One
of its main benefits is the reduced risk of constipation by pulling water into
your stools,
allowing them to move faster through your intestines. It can also help prevent
excess weight gain, because your stomach feels full longer. Calibri;mso-fareast-theme-font:minor-latin;mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";mso-bidi-theme-font:minor-bidi;
mso-ansi-language:EN-US;mso-fareast-language:EN-US;mso-bidi-language:AR-SA">[i]






Antioxidants





Zucchini contains lutein and
zeaxanthin, which are important in maintaining eye health, as they may reduce
your risk of macular degeneration and cataracts. In addition, these
antioxidants may help eliminate free radicals throughout your body, as well as
protect your blood vessels against atherosclerosis. Calibri;mso-fareast-theme-font:minor-latin;mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";mso-bidi-theme-font:minor-bidi;
mso-ansi-language:EN-US;mso-fareast-language:EN-US;mso-bidi-language:AR-SA">[ii]






Potassium





Potassium is an important mineral
that plays a vital role in cardiovascular health because of its vasodilating
properties. This means that potassium can help your blood vessels relax to
allow blood to flow more freely. As a result, it may reduce your risk of
cardiovascular diseases, such as stroke and hypertension. Calibri;mso-fareast-theme-font:minor-latin;mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";mso-bidi-theme-font:minor-bidi;
mso-ansi-language:EN-US;mso-fareast-language:EN-US;mso-bidi-language:AR-SA">[iii]






B
Vitamins





Zucchini possesses a variety of B
vitamins, namely folate, B1, B2, and B3. These nutrients are crucial for energy
production by helping your body properly metabolize protein, fats and
carbohydrates. They're also important for helping maintain proper nervous,
brain and cardiovascular function. Calibri;mso-fareast-theme-font:minor-latin;mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";mso-bidi-theme-font:minor-bidi;
mso-ansi-language:EN-US;mso-fareast-language:EN-US;mso-bidi-language:AR-SA">[iv]





When Eating Chicken, Always Purchase Organic and Free-Range





Chicken is one of the most popular meats consumed around the
world. From soups
to sandwiches, chicken can be used in just about any meal you can think of.





According to research, chicken can play an important role in
your diet, particularly in meeting your daily requirements for protein, the
building block for your muscles. Aside from this, chicken meat is rich in vitamin
D
, which can help optimize calcium absorption and bone strength.





When purchasing chicken, always choose cuts that are both organic
and free-range. Chickens raised in concentrated
animal feeding operations (CAFOs)
are typically injected with large amounts
of antibiotics. Over time, this causes the bacteria in the poultry to develop
resistance to the drugs, creating a haven for foodborne illnesses.





Free-range, on the other hand, refers to a farming method
that allows chickens to roam freely throughout the land to forage for their own
food. This results in healthier chickens and eggs because they don't eat
manufactured feeds.





Add Broccoli to Your Foods to Increase the Nutritional Profile





Rounding out the core ingredients of this recipe is
broccoli, a cruciferous vegetable that can be considered a superfood because it
may help reduce your risk of diseases such as osteoarthritis, Calibri;mso-fareast-theme-font:minor-latin;mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";mso-bidi-theme-font:minor-bidi;
mso-ansi-language:EN-US;mso-fareast-language:EN-US;mso-bidi-language:AR-SA">[v]

high blood pressure, mso-ascii-theme-font:minor-latin;mso-fareast-font-family:Calibri;mso-fareast-theme-font:
minor-latin;mso-hansi-theme-font:minor-latin;mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;mso-ansi-language:EN-US;mso-fareast-language:
EN-US;mso-bidi-language:AR-SA">[vi]

kidney disease mso-ascii-theme-font:minor-latin;mso-fareast-font-family:Calibri;mso-fareast-theme-font:
minor-latin;mso-hansi-theme-font:minor-latin;mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;mso-ansi-language:EN-US;mso-fareast-language:
EN-US;mso-bidi-language:AR-SA">[vii]

and diabetes. Calibri;mso-fareast-theme-font:minor-latin;mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";mso-bidi-theme-font:minor-bidi;
mso-ansi-language:EN-US;mso-fareast-language:EN-US;mso-bidi-language:AR-SA">[viii]





Broccoli may even lower your risk of cancer, according to a
study published in PLoS One. Researchers suggest that sulforaphane, a compound
unique to cruciferous greens, turns on genes that can help prevent the
development of cancer while turning off the ones responsible for spreading. Calibri;mso-fareast-theme-font:minor-latin;mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";mso-bidi-theme-font:minor-bidi;
mso-ansi-language:EN-US;mso-fareast-language:EN-US;mso-bidi-language:AR-SA">[ix]





About the Blog





Ruled.Me
was created by Craig Clarke, a blogger who originally struggled with weight
problems. The website not only focuses on the ketogenic diet as a way to lose
weight, but as a lifestyle that can improve your quality of life. It contains dieting
tips, strength and endurance exercises and various recipes for people who are
struggling with their weight and nutritional deficiencies.