Description
Delicious and healthy Stuffed Zucchini Boats filled with a savory mixture of sautéed vegetables, olives, spinach, and cheese, baked to perfection with marinara sauce and topped with ricotta and Parmesan. A perfect low-carb, vegetarian main or side dish that is easy to prepare and packed with flavor.
Ingredients
Units
Scale
Vegetables:
- 1 pound zucchini (1 large, 2 medium, or 3 small squash)
- 8 ounces mushrooms, chopped into small pieces
- 1 yellow or red bell pepper, diced in small pieces
- 2 cups fresh spinach (about two good size handfuls)
- 4 garlic cloves, finely chopped
- 1/3 cup kalamata olives, chopped
Spices and Seasoning:
- 1/4-1/2 teaspoon red pepper flakes
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
Oils and Sauces:
- 2 tablespoons olive oil
- 1 1/2 cups marinara sauce, divided (store-bought or homemade)
Cheese:
- 1 cup ricotta cheese
- 1 cup Parmesan cheese, freshly grated (divided)
Garnish:
- Fresh basil leaves
Instructions
- Preheat Oven: Preheat the oven to 400°F to ensure it’s at the right temperature for baking the zucchini boats evenly.
- Prep Zucchini: Cut the zucchini in half lengthwise. Use a spoon to scoop out the center, creating hollow ‘boats.’ Save and chop the scooped-out zucchini flesh to add to the filling.
- Sauté Aromatics and Vegetables: Heat olive oil in a large skillet over medium heat. Add finely chopped garlic and red pepper flakes, sautéing for about one minute until fragrant. Add mushrooms and chopped zucchini flesh along with dried oregano, salt, and black pepper. Cook for about 10 minutes, stirring occasionally, until most of the liquid evaporates.
- Add Remaining Vegetables and Spinach: Stir in diced bell pepper, chopped kalamata olives, and fresh spinach. Cook for another minute until the spinach wilts. Turn off the heat and mix in half a cup of marinara sauce and half a cup of grated Parmesan cheese. Taste and adjust salt and pepper as needed.
- Assemble Zucchini Boats: Grease a 9×13-inch baking dish. Spread the remaining marinara sauce on the bottom. Place the hollowed zucchini boats in the dish and fill them with the prepared vegetable mixture. Dollop ricotta cheese on top of each boat and sprinkle with the remaining Parmesan cheese.
- Bake Covered: Cover the baking dish with aluminum foil or a lid and bake in the preheated oven for 15-20 minutes until the zucchini is fork tender. Note that larger zucchini with thicker skins may need additional baking time.
- Broil for Finish: Remove the foil and broil the zucchini boats for 5 minutes until the tops are golden brown and bubbly.
- Garnish and Serve: Once out of the oven, garnish with fresh basil leaves before serving.
Notes
- Optional ingredients include browned Italian sausage, seasoned ground beef, ground turkey, or chicken for added protein.
- Add pinenuts, walnuts, more veggies like diced onion, cannellini beans, quinoa, or rice to the filling for extra texture and nutrition.
- Leftover zucchini boats can be stored in the refrigerator for up to 4 days and reheated in a 350°F oven for best results.
Nutrition
- Serving Size: 1 zucchini boat (approximately 1/5 of recipe)
- Calories: 220
- Sugar: 6g
- Sodium: 480mg
- Fat: 14g
- Saturated Fat: 5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 4g
- Protein: 10g
- Cholesterol: 25mg
