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| Recipe: Zucchini Boats |
Servings: 4
Preparation Time: 15 min.
Cooking Time: 40 min.
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| Ingredients: |
- 6 largezucchini\cooked, trimmed, cut in half lengthwise, seeds scooped out leaving shell intact, seeds chopped
- 4 tomato\cooked, seeded and chopped
- 3 Tbs. olive oil
- 1-1/2 tsp. basil, or 1 Tbs. fresh, chopped
- 1/4 tsp. rosemary, or 1 tsp. fresh, chopped
- 2 Tbs. parsley, minced
- 1 carrot\cooked, grated
- 1 celery rib, finely chopped
- 1 cup plain breadcrumbs
- 1/3 cup chopped walnuts
- 1 cup shredded mozzarella cheese
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| Cooking Directions: |
Preheat oven to 350° F. Arrange hollowed out zucchini halves, cut side up in a lightly oiled baking pan. Bake 10 minutes. Combine chopped tomatoes and zucchini seeds in a non-reactive saucepan. Simmer over medium-low heat 5-10 minutes, stirring frequently. Heat oil in a heavy nonstick skillet over medium heat. Add next 5 ingredients and saute 3-4 minutes, or until carrot and celery are tender. Stir in breadcrumbs and walnuts. Season with salt and pepper to taste. Spoon mixture into zucchini halves. Pour tomato sauce over zucchini and bake 20 minutes, or until tender. Sprinkle with mozzarella. |
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| Per Serving:
calories 445, fat 28.1g, calories from fat 57%, protein 20.6g, cholesterol 15.3mg, dietary fiber 9.6g
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| Nutrients |
Exchanges |
| Calories |
445 |
Milk Exchanges |
0.0 |
| Protein |
20.6g |
Vegetable Exchanges |
1.8 |
| Carbohydrates |
44.5g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
9.6g |
Bread Exchanges |
2.2 |
| Sugar |
14.4g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
28.1g |
Lean Meat Exchanges |
1.1 |
| Saturated Fat |
7.3g |
Very Lean Meat/Protein Exchanges |
0.3 |
| Mono-unsaturated Fat |
12.2g |
Fat Exchanges |
3.6 |
| Poly-unsaturated Fat |
8.6g |
| % Calories from Fat |
57% |
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| Cholesterol |
15.3mg |
| Sodium |
433.3mg |
| Vitamins |
Minerals |
| Vitamin A |
751.6IU |
Calcium |
373.7mg |
| Thiamin (B1) |
4.4mg |
Copper |
4.0mg |
| Riboflavin (B2) |
2.4mg |
Iron |
5.2mg |
| Niacin (B3) |
4.8mg |
Magnesium |
162.0mg |
| Vitamin B6 |
5.6mg |
Manganese |
1.6mg |
| Vitamin B12 |
0.3mcg |
Phosphorus |
426.6mg |
| Vitamin C |
72.1mg |
Potassium |
1000.0mg |
| Vitamin E |
4.7IU |
Selenium |
22.2mcg |
| Folate |
140.4mcg |
Sodium |
433.3mg |
| Pantothenic Acid |
4.4mg |
Zinc |
2.8mg |
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