Description
Savory zucchini beef boats deliver a protein-packed Mediterranean-inspired meal with minimal calories and maximum flavor. Lean ground beef nestled in tender zucchini shells creates a delightful dinner perfect for health-conscious eaters seeking a delicious and nutritious option.
Ingredients
Scale
Main Protein:
- 1 pound mild italian sausage, without casings
Vegetables and Aromatics:
- 4 medium-sized zucchinis
- 1/2 cup onion, finely chopped
- 1 teaspoon garlic, minced
Seasonings, Sauces, and Cheese:
- 2 cups tomato marinara sauce
- 3/4 cup mozzarella cheese, shredded
- 1/2 teaspoon dried italian herb mix
- 1 tablespoon parsley, chopped
- 2 teaspoons olive oil
- Salt and pepper for seasoning
- Cooking spray
Instructions
- Preheat the oven to 400°F. Cut zucchinis lengthwise, removing stems and scooping out center flesh. Season hollowed zucchinis with Italian seasoning, salt, and pepper, then arrange in a greased baking dish.
- In a large pan over medium-high heat, cook Italian sausage, breaking it into crumbles. After 4-5 minutes, add chopped onions and cook until softened. Quickly stir in minced garlic, cooking for 30 seconds to prevent burning.
- Mix marinara sauce into the sausage mixture, simmering for 5 minutes to meld flavors. Taste and adjust seasoning as needed.
- Carefully fill zucchini shells with the sausage mixture, ensuring an even distribution without overflowing. Top generously with shredded mozzarella cheese.
- Bake for 25 minutes or until zucchinis become tender and cheese turns golden and bubbling.
- Remove from oven and garnish with freshly chopped parsley. Serve immediately while warm and enjoy the vibrant, flavor-packed zucchini boats.
Notes
- Swap ground Italian sausage with lean ground turkey or plant-based crumbles for a lighter, lower-fat version that still packs incredible flavor.
- Consider replacing marinara with homemade tomato sauce to control sodium and sugar content, perfect for health-conscious eaters.
- Remove cheese or use dairy-free alternatives to create a delicious gluten-free, dairy-free meal that accommodates multiple dietary restrictions.
- Maximize zucchini’s nutrition by leaving some skin on, which contains essential fiber and additional vitamins for a more wholesome meal.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Lunch, Dinner, Appetizer
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 300
- Sugar: 6g
- Sodium: 600mg
- Fat: 18g
- Saturated Fat: 7g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 2g
- Protein: 22g
- Cholesterol: 60mg