Stuffed Zucchini Boats

This recipe puts summer zucchini bumper crops to great use. Serve as a side dish or as a vegetarian main course over a bed of quinoa or stewed lentils.

Serving size

1 zucchini boat

Makes

8 servings

Prep time: 15min
Cook time: 36min
Total: 51min

Ingredients

4 medium zucchinis

1 tablespoon extra-virgin olive oil

2 medium tomatoes, diced

½ cup onion, chopped

2 cloves garlic, minced

2 tablespoons parmesan cheese, grated

2 tablespoons panko breadcrumbs

1 tablespoon balsamic vinegar

8 large basil leaves, thinly sliced

Freshly ground black pepper, to taste (optional, not included in nutritional analysis)

Nutrition Info

Makes: 8 servings  Serving size: 1 zucchini boat

Calories

54

Fat

2 g

Saturated Fat

1 g

Trans Fat

0 g

Cholesterol

1 mg

Carbohydate

7 g

Sugar

4 g

Fiber

2 g

Protein

2 g

Sodium

35 mg

Calcium

38 mg

Phosphorus

58 mg

Potassium

359 mg

Instructions

  1. Heat oven to 400°F.
  2. Line a baking sheet with foil or parchment paper, set aside.
  3. Slice the zucchini in half lengthwise. Using a melon baller or a teaspoon, remove the seeds and flesh, leaving about ¼-inch of the flesh intact to form a hollowed shell or “boat”.
  4. Place the zucchini boats on the prepared baking sheet.
  5. Chop the zucchini flesh.
  6. Heat the olive oil in a large sauté pan over medium-high heat.
  7. Sauté the zucchini flesh, tomato and onions, until onions soften, 5 minutes.
  8. Add the garlic and sauté until fragrant, 1 minute. Season with pepper, if using.
  9. Remove from heat and set aside to cool slightly.
  10. Divide the tomato mixture between the zucchini boats.
  11. Combine the parmesan and breadcrumbs in a small bowl and sprinkle on top of the tomato filling.
  12. Bake until the zucchini is tender and the tops are golden brown, 30 minutes, rotating pan halfway through baking.
  13. Remove from the oven, drizzle the zucchini boats with balsamic vinegar and sprinkle with basil.

Change the filling depending on whatever you have on hand – sautéed ground chicken, low sodium cannellini beans, bell peppers or corn are just a few of the endless possibilities!