MU Extension MU Extension       University of Missouri    ●    Columbia    ●    Kansas City       Missouri S&T     ●    St. Louis

MissouriFamilies.org - Food and Fitness

 
Sausage Stuffed Zucchini BoatsSausage Stuffed Zucchini Boats

 

Prepared by: Kelsey Jeter
Nutrition Specialist,
University of Missouri Extension
July 19, 2015

 

Yield: 8 servings

 

Ingredients:

  • 1 cups marinara sauce
  • 4 medium zucchini
  • 1 teaspoon oil
  • 1/2 small onion, finely diced
  • 3 cloves garlic, crushed
  • 1/2 cup diced red bell pepper
  • 14 ounces lean Italian chicken sausage (removed from casing)
  • 1/2 cup part-skim shredded mozzarella
  • 8 teaspoons grated Parmesan cheese

 

Preparation:

  1. Preheat oven to 400
  2. Bring a large pot of water to boil. Cut zucchini in half lengthwise and using a spoon or melon baller, scoop out flesh, leaving 1/4" thick. Chop the scooped out flesh of the zucchini in small pieces and set aside. Drop zucchini halves in boiling water and cook 1 minute.
  3. Remove from water. Place 1/4 cup of sauce in the bottom of a 9 x 12" baking dish, and place zucchini halves cut side up.
  4. In a large pan, brown sausage, breaking it up into smaller pieces as it cooks until browned; set aside.
  5. Heat oil and add onion, garlic and bell pepper. Cook on a medium-low heat for about 2-3 minutes, until onions are translucent. Add chopped zucchini, season with salt and pepper, and cook about 2-3 minutes. Combine with sausage and cook a few more minutes.
  6. Using a spoon, fill each hollowed zucchini with 1/3 cup cooked sausage, pressing firmly. Top each zucchini with 2 tablespoons sauce, 1 tablespoon shredded mozzarella cheese and 1 teaspoon parmesan cheese. Cover with foil and bake 35 minutes until cheese is melted and zucchini is cooked through.

 

Nutrition information per serving:

Calories: 153
Total Fat: 7g
Sodium: 372mg
Carbohydrate: 9g
Protein: 12.8g
Fiber: 2g

 

 

Source: skinnytaste.com

 

 

Back to recipes index

 

 

Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to hhthttp://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


University of Missouri logo links to http://extension.missouri.edu

Site Administrator:
mofamweb@missouri.edu
Copyright  ADA  Equal Opportunity


MissouriFamilies is produced by the College of Human Environmental Sciences,
Extension Division, University of Missouri

Last update: Monday, July 20, 2015