Spinach & Quinoa Zucchini Boats

July 4, 2023

This recipe was written and/or compiled by Belinda Jones, CHHC, NWLC, PFC.

 

Yield: 4 servings.

 

Ingredients:

4 medium zucchini

½ cup egg substitute

1 cup chopped fresh spinach

¾ cups precooked Quinoa

½ cup no salt tomato sauce

⅓ cup grated low-sodium low-fat Parmesan cheese

⅓ cup finely chopped onion

1 garlic clove, minced

¼ teaspoon salt substitute

⅛ teaspoon pepper

1 can (14-1/2 ounces) no salt diced tomatoes, drained and finely chopped

1 cup (4 ounces) shredded mozzarella cheese 

 

Instructions:

  1. Trim the ends of the zucchini; place them in a steamer basket. In a saucepan, bring 1 inch of water to a boil; add a basket.
  2. Cover and steam for 5 minutes.
  3. When the zucchini is cool enough to handle, cut it in half lengthwise; scoop out the pulp, leaving a ¼-inch thick shell. Set the pulp aside.
  4. In a bowl, beat the egg; add spinach, Quinoa, tomato sauce, Parmesan cheese, onion, garlic, salt substitute, pepper, and zucchini pulp.
  5. Spoon into zucchini shells.
  6. Place in an ungreased 13-in. x 9-in. Baking dish. Bake, uncovered, at 350° for 20 minutes. Top each with tomatoes and mozzarella cheese.
  7. Bake 5-10 minutes longer or until cheese has melted.

 

Nutritional Information: 

(Please note that all nutrition information is just estimated. Values vary among brands, so we encourage you to calculate these independently for the most accurate results.)

 

Serving size: 2 stuffed halved zucchini 

Calories: 306 

Protein: 28g

Carbohydrates: 30g

Fat: 7.5g