Cooking Matters: Mediterranean Zucchini Boats

Cooking Matters: Mediterranean Zucchini Boats

OSF St. Francis Medical Center dietitian Ashley Simper joins Donnie with a healthy recipe.

Mediterranean Stuffed Zucchini Boats

Stuffed with whole grains, nuts, veggies, cheese, and fresh herbs, these Mediterranean-flavored zucchini boats are a great addition to your summer menu. They can serve both as an entr

e or a side dish, and you can use the stuffing for yellow summer squash, bell peppers, or tomatoes as well.

Ingredients

2 zucchini, reserving inside of 1 zucchini for stuffing (about

cup)

1 cup of Minute

Rice Whole Grain Medley

cup chopped yellow onion

1/3 cup crumbled reduced fat Feta cheese

cup sundried tomatoes, chopped

2 Tablespoons pine nuts

cup chopped arugula, packed

1 Tablespoon chopped fresh mint

2 Tablespoons chopped fresh basil

1

Tablespoons minced garlic

1 Tablespoon olive oil

Tablespoon lemon juice

Tablespoon balsamic vinegar

teaspoon crushed red pepper flakes

teaspoon black pepper

1/8 teaspoon salt

Directions

1. Preheat oven to 375

F. Cut zucchini in half lengthwise, and scoop out insides, leaving a thin layer of flesh with the skin. Chop the removed inside flesh of 1 zucchini, or about cup, and add to a medium-sized bowl.

2. Add all remaining ingredients to the bowl with the chopped zucchini. Mix well.

3. Place the 4 zucchini halves in a baking dish. Using a spoon, scoop the stuffing into the zucchini, generously filling each "boat."

4. Cover with aluminum foil and bake for 40 minutes, or until zucchini are fork-tender.

Serves 4

Nutrition Information

Per 1 zucchini boat

Calories: 179

Total Fat: 8 g

Saturated Fat: 1 g

Sodium: 357 mg

Total Carbohydrate: 23 g

Dietary Fiber: 4 g

Protein: 7 g

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