WCT Vegetarian Stuffed Zucchini Boat Recipe

 
Stuffed-Zucchini

Benefits of Zucchini:

Zucchini also known as courgette is considered one of the "very low calorie vegetables." Per 100g, zucchini only contains 17 calories! Additionally zucchini does not contain any saturated fats nor cholesterol. It is a very good source of potassium and also folate. Folate is one of the key ingredients needed during pregnancy to prevent neural tube defects in a child and potassium is a critical electrolyte neccessary for your heart to function. Don't be so quick to peel away its skin- the zucchini peel is an excellent source of dietary fiber that could help reduce constipation and your risk of colon cancer. Click here to find a recipe on cooking zucchini zoodles. 

In this recipe, we show how zucchini can be an excellent vehicle for many other great ingredients!

Ingredients:

2 Zucchini's

2 tbsp garlic

1 onion

1 egg (optional)

1 veggie burger

6 oz extra firm tofu

1/2 cup of tomato sauce

1/2 cup of panko

1/2 cup of parmesan cheese

*Food processor is optional*

Stuffed-Zucchini-Recipe

Total Calories:

135 (for 1 boat)

 

Macros:

Carbohydrate: 11g

Fat: 5g

Protein: 12g

 

Total Cook Time:

20 minutes

 

Recipe:

Step 1: Preheat oven to 375 degrees

Step 2: Cut zucchini's in half, longitudinally 

Zucchini
 

Step 3: Scrape out the inside of the zucchini by using a knife to create margins. Next use use a spoon to scoop out everything inside those margins

Zucchini-Boats
 
Zucchini-Boats
 

Step 4: Save the scooped out zucchini, and place in a bowl 

Step 5: Once the zucchini's have had their insides removed, place them on a baking pan, and set aside

Step 6: Cut up the onion, tofu, veggie burger, and any other contents you would like to add, on a cutting board. 

Step 7: Heat a frying pan over low-medium heat and add the garlic and onion. Once the onion has browned, add in the tofu, veggie burger, and any other contents you would like to add. Allow to cook for five minutes.

Step 8: Add in cheese. Once the cheese begins to melt turn off the flame.

Step 9. Scoop the ingredients from the frying pan into each zucchini, distributing evenly.

Step 10: Place the zucchini's inside the oven for about 15-20 minutes

Step 11: Enjoy

 

Macros are based on 1 zucchini boat

Stuffed-Zucchini-Boats
 
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Alex & Brittany Robles are the founders of The White Coat Trainer, a site dedicated to improving the health and wellness of busy individuals. Learn more about them here and connect with them on instagram and Twitter. Feel free to send them a message here