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Recipe: Zucchini Boats
Servings: 4
Preparation Time: 15 min.
Cooking Time: 40 min.
 
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
This Recipe is considered:
Low Cholesterol
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.
 
Per Serving: calories 445, fat 28.1g, calories from fat 57%, protein 20.6g, cholesterol 15.3mg, dietary fiber 9.6g

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%    
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