Italian Zucchini Boats
- On July 18, 2019
- By Stacy Smidt
- In Nutrition Education
0
Italian Zucchini Boats
Print recipe
| Serves | 4 |
| Prep time | 10 minutes |
| Cook time | 40 minutes |
| Total time | 50 minutes |
| Dietary | Diabetic, Gluten Free |
| Meal type | Lunch, Main Dish |
| Misc | Child Friendly, Serve Hot |
| Website | Dinner at the Zoo |
Ingredients
- 4 medium zucchini
- 1/2 teaspoon dried Italian seasoning
- 2 teaspoons olive oil
- salt and pepper to taste
- 1lb ground turkey
- 1/2 cup onion, diced
- 1 teaspoon garlic, minced
- 2 cups marinara sauce
- 3/4 cups shredded mozzarella
- 1 tablespoon chopped parsley
- cooking spray
Directions
| Step 1 | |
| Preheat the oven to 400 degrees F. Coat a 9x13 inch baking dish with cooking spray. | |
| Step 2 | |
| Cut the zucchini in half lengthwise, then trim off the stem ends. Use a spoon to carefully scoop the flesh out of the zucchini. Arrange the zucchini in the baking dish. | |
| Step 3 | |
| Sprinkle the Italian seasoning, salt, and pepper over the zucchini shells. | |
| Step 4 | |
| Heat the olive oil in a large pan over medium high heat. Add the ground turkey, onion, garlic and cook until cooked through (5-10 minutes). | |
| Step 5 | |
| Season the meat with salt and pepper to taste. | |
| Step 6 | |
| Pour the marinara sauce into the pan and bring to a simmer. Cook for 5 minutes on low heat. | |
| Step 7 | |
| Spoon the meat mixture evenly into the zucchini shells, and top with shredded mozzarella cheese. | |
| Step 8 | |
| Bake in the oven for 25 minutes, or until zucchini is tender and cheese is melted and golden brown. | |
| Step 9 | |
| Remove from oven, sprinkle with parsley and serve! | |
Hashed Brussels Sprouts with Lemon Zest
Try this quick and easy Brussels sprouts recipe as a delicious and healthy side to any lean protein!
Hashed Brussels Sprouts with Lemon Zest
| Serves | 8-12 |
| Cook time | 25 minutes |
| Dietary | Diabetic, Gluten Free, Vegetarian |
| Meal type | Appetizer, Side Dish, Starter |
| Misc | Pre-preparable, Serve Hot |
| From book | "The Union Square Cafe Cookbook" and courtesy of client at Boulder Nutrition and Exercise |
This is a quick and easy side dish for many occasions. Try experimenting with different seeds (ie cumin, poppy, or mustard) to find your perfect match!
Per serving: 1 serving non-starchy vegetables, 1 tsp fat/oil equivalent.
Ingredients
- 2 tablespoons lemon juice
- grated zest of one lemon
- 2-3lb brussels sprouts
- 2 tablespoons olive oil
- 1-2 tablespoon Smart Balance or Earth Balance spread
- 3 cloves garlic, minced
- 2 tablespoons black mustard seeds, cumin seeds, or poppy seeds
- 1/4 cup dry white wine or vermouth
- salt and pepper to taste
Directions
| Step 1 | |
| Place lemon juice in a large bowl. Cut bottom of sprouts and discard. Cut sprouts into thin slices using either food processor or sharp knife (halve sprouts lengthwise, thinly slice crosswise). Transfer into bowl with lemon juice. Toss to cover sprouts evenly. | |
| Step 2 | |
| Heat oil and butter over high heat in large skillet. Add sprouts, garlic, and seeds. Stirring often until sprouts are wilted but still bright green, about 4 minutes. | |
| Step 3 | |
| Add wine and sprinkle with salt and pepper. Cook, stirring for about 1 minute more. Turn off heat, add more pepper and salt to taste, stir in lemon zest, reserving a small amount to sprinkle over top before serving. | |
The Power of Pumpkin!
- On November 15, 2012
- By Lindsay
- In Desserts, Quick and Easy, Recipes
- 0
Have some canned pumpkin leftover after making your traditional pumpkin pie? Looking for a healthier recipe to use it in? Try these super moist and delicious Whole Wheat Oatmeal Pumpkin Chocolate Chip Cookies. Quick and easy to bake, and much healthier than your typical cookie!
Whole Wheat Oatmeal Pumpkin Chocolate Chip Cookies
| Serves | 16 |
| Prep time | 15 minutes |
| Cook time | 13 minutes |
| Total time | 28 minutes |
| Dietary | Diabetic, Vegetarian |
| Meal type | Dessert |
| By author | Lindsay Lawes |
These cookies are super moist and delicious! Packed with pumpkin, these cookies are abundant with vitamin A. Whole wheat flour and oats add extra fiber, iron, and B vitamins. Unsweetened applesauce replaces oil in these cookies, cutting down on calories and fat. Great with a glass a lowfat milk, or milk alternative!
Nutrition Analysis per cookie:
Calories: 101, Fat: 2g (Sat. Fat:1g), Carbohydrates: 19g, Fiber: 2g, Protein: 2g
Ingredients
- 1 cup whole wheat flour
- 1/2 cup quick cooking oats
- 1/2 teaspoon baking soda
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon salt
- 1/2 cup unsweetened applesauce
- 1/2 cup brown sugar
- 1/4 cup white sugar
- 1 egg
- 1/2 teaspoon vanilla extract
- 1/2 cup canned pumpkin puree
- 1/2 cup dark chocolate chips
Directions
| Step 1 | |
| Preheat oven to 350F | |
| Step 2 | |
| Combine the flour, oats, baking soda, cinnamon and salt; set aside | |
| Step 3 | |
| In a large bowl beat egg. Add vanilla, brown sugar and white sugar and applesauce until smooth.Stir in the pumpkin puree. | |
| Step 4 | |
| Gradually stir in the dry ingredients until well blended. Mix in chocolate chips. Drop by rounded spoonfuls onto cookie sheets. | |
| Step 5 | |
| Bake for 13-17 minutes in the preheated oven. Allow cookies to cool on baking sheet for 5 minutes before removing to a wire rack to cool completely. | |
Caramelized Onion and Cauliflower Soup
Caramelized Cauliflower and Onion Soup
| Serves | 4 |
| Prep time | 15 minutes |
| Cook time | 30 minutes |
| Total time | 45 minutes |
| Dietary | Diabetic, Gluten Free, Vegan, Vegetarian |
| Meal type | Side Dish, Soup |
| Misc | Serve Hot |
| By author | Rachael Ray |
Nutritional Information per serving:
Calories 120; Fat 4g (Sat 0.5g); Carbohydrates 18g; Sodium 240 mg; Protein 6g; Cholesterol 0mg; Fiber 6g
Food groups per serving:
2 vegetable, ½ meat, 1 fat
Carb choice: 1
Ingredients
- 3 tablespoons extra virgin olive oil, plus additional for drizzling
- 1 Large onion (roughly chopped)
- 1 Large head of cauliflower (chopped into small bits)
- 2 ribs celery
- 3 cloves garlic (chopped or grated)
- 5 sprigs fresh thyme (leaves removed and roughly chopped)
- salt
- black pepper
- 6 cups Pacific Brand low sodium chicken broth (or vegetable broth)
- 1 fresh bay leaf
Directions
| Step 1 | |
| Place a large soup pot over medium-high heat with the EVOO. Once the EVOO is hot, add the onion and cook until it begins to caramelize. Add the cauliflower and celery and cook, stirring frequently, for 8-10 minutes, until the veggies are nice and brown. Add the garlic, thyme, and some salt and freshly ground black pepper and continue to cook for 2-3 minutes. Add about 1 cup of the chicken stock and scrape up any brown bits on the bottom of the pot. Remove the pot from the heat and, working in batches, transfer to a food processor. Puree until completely smooth, adding a little splash of stock to moisten the mixture if necessary. Once the cauliflower is nice and smooth, transfer the puree back to the soup pot and add enough chicken stock to achieve a thick soup consistency, anywhere from 3-5 cups. Turn the heat back to medium-high, add the bay leaf and bring up to a bubble. Simmer for 5-10 minutes. | |