Stuffed Zucchini
INGREDIENTS ▢4 medium zucchini ▢1/2 teaspoon dried Italian seasoning ▢salt and pepper to taste ▢2 teaspoons olive oil ▢1 pound mild Italian sausage casings removed ▢1/2 cup onion finely diced ▢1 teaspoon minced garlic ▢2 cups marinara sauce ▢3/4 cup shredded mozzarella cheese ▢1 tablespoon chopped parsley ▢cooking spray
INSTRUCTIONS
Preheat the oven to 400 degrees F. Coat a large rectangular baking with with cooking spray. Cut the zucchini in half lengthwise, then trim off the stem ends. Use a spoon to carefully scoop the flesh out of the zucchinis. Sprinkle the Italian seasoning, salt and pepper over the zucchini shells. Arrange the zucchini in the baking dish. Heat the olive oil in a large pan over medium high heat. Add the sausage and cook for 4-5 minutes, breaking up the meat with a spatula. Add the onion and cook for an additional 4 minutes or until onion is softened. Add the garlic and cook for 30 seconds. Season the sausage and vegetable mixture with salt and pepper. Pour the marinara sauce into the pan and bring to a simmer; cook for 5 minutes. Spoon the meat mixture evenly into the zucchini shells, then top with the shredded cheese. Bake for 25 minutes, or until zucchini is tender and cheese is melted and golden brown. Sprinkle with parsley, then serve.
STUFFED ZUCCHINI VARIATIONS
This is an Italian style stuffed zucchini, but there are so many other great ways to fill your squash!
Mexican: Make a filling with 1 lb ground beef, 16 ounces tomato sauce, 4 ounces diced green chiles, 3/4 cup black beans and 1/2 cup corn, then top with cheddar cheese and bake.
Asian: Make the filling for my chicken lettuce wraps, spoon it into the zucchini, then bake. Vegetarian: Make a filling with sauteed onion, 2 cups cooked grains such as rice or quinoa, 1 diced red bell pepper, salt, pepper, 1 1/2 cups shredded cheese, and fresh herbs.
Zucchini is packed with nutrients such as folate, Vitamin B6, potassium, manganese, Vitamin C and and Vitamin K. Zucchini is low calorie, low in carbohydrates and high in fiber. Zucchini also protects against inflammation, aids in digestion, improves thyroid function and is beneficial for your eyes.