Recipes

Low-Carb Zucchini Boats with Home-made Marinara!

This is a FUN way to eat your veggies! Zucchini’s are the perfect vessel for your ground meat of choice!

They will leave you feeling satisfied while keeping your calories low! 

Zucchini Boat Ingredients:

  • 4 large Zucchinis
  • 1/2 small onion (diced)
  • 3 tbsp minced garlic
  • 1/2 cup red bell pepper (diced)
  • 1/2 lb. Ground Meat of Choice (93/7 Turkey, 99/1 Turkey, 96/4 Ground Beef, etc.)
  • 1/2 Lite Shredded Cheese OR Low-Fat Feta
  • 4 tbsp Parmesan Cheese
  • Olive Oil Cooking Spray
  • 1 cup Low Sodium Marinara OR Home-made Garlic Marinara (Recipe below)

 

Cookware:

  • Large Pot
  • 2 Large Saute Pans
  • 9 X 12 Glassware Baking Dish
  • Melon-baller Scooper OR Spoon

 

4U Fitness Low-Carb Zucchini BoatsDirections:

  1. Preheat oven to 400F. Cut Zucchini’s in half lengthwise. Using a melon baller or spoon, scoop out the flesh, leaving about 1/4″ thick. Option to chop the remaining flesh for additional stuffing.
  2. Bring large pot of water to a boil. Drop the halved zucchinis into boiling water and cooking for approximately 1-2 minutes. Skin should turn bright green in color. Immediately remove from water and set aside.
  3. Coat a saute pan with cooking spray, turn to medium heat, add your meat of choice, breaking it up into small pieces until browned. Set pan aside and turn off heat.
  4. In 2nd saute pan,  coat with cooking spray, turn to low/med heat  and add onions, peppers, garlic. Cook for 3-4 minutes until onions are translucent. Option to add remaining chopped zucchini and cook for an additional 2-3 minutes.
  5. Add the cooked meat to the veggie mix and cook for 2-3 more minutes on low. Set pan aside and turn off heat.
  6. Lightly coat the Glassware Baking Dish with Cooking Spray and add the halfed zucchini’s. Pack them tight.
  7. Using a spoon, fill each hollowed zucchini with your turkey/veggie mixture, pressing firmly and packing it in! Top each with 2 tbsp of marinara sauce, 1 tbsp shredded cheese or feta, and 1 tsp parmesan cheese.
  8. Bake for 15-20 minutes until cheese has melted! (Note: Feta will NOT melt, so just watch the timer!)

 

 

 

4U Fitness Homemade MarinaraMarinara Ingredients:

  • 15 oz. No Salt Added Can Crushed or Diced Tomatoes
  • 1 tbsp minced garlic
  • 1/2 tbsp Olive Oil
  • 1-2 tbsp Oregano
  • 1-2 tbsp Basil
  • 1 bay leaf

 

Directions: 

  1. In a medium pot, heat olive oil over medium heat.
  2. Add garlic and saute until golden. Be careful not to burn.
  3. Add tomatoes and all spices, stir. Top with small bay leaf.
  4. Cover and let simmer for 15-20 minutes, stirring every 5-6 minutes.

Macros for 1 of 4 servings Marinara:

Protein: 1 grams / Carbs: 5.2 grams / Fat: 1.7 grams

Approximately 41 calories

Macros for 2 Zucchini halves (1 whole) including: 4 oz. 93/7 Turkey, 1 serving Marinara & 2 tbsp Feta

Protein: 28 grams / Carbs:  14 grams / Fat: 10 grams

Approximately 270 calories

 

 

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