Stuffed Zucchini

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by: George






This is a great recipe for people who have had Bariatric surgery. You can get your protein and your vegetables all in one dish. This recipe can also be made using Bell Peppers, halved and seeded (any color you want)




ingredients

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serves: 12

1 small Onion chopped

1/4 cup chopped fresh Italian Parsley leaves

1 large egg

3 tablespoons Ketchup

3 cloves Garlic Minced

1 teaspoon Salt

1/4 teaspoon freshly ground Black Pepper

1/4 cup grated low moisture part skim Mozzarella Cheese

1/4 cup dried plain Bread Crumbs

1 pound ground Chicken or Turkey, I prefer Dark Meat

3 Zucchini, halved lengthwise

1 1/2 cups spaghetti sauce (Jarred, canned or home made)

Nutrition Facts
Stuffed Zucchini

Servings Per Recipe: 12

Amount per Serving

Calories: 95

  • Total Fat: 2.8 g
  •     Saturated Fat: 0.9 g
  •     Trans Fat: 0 g
  • Cholesterol: 33.2 mg
  • Sodium: 440.5 mg
  • Total Carbs: 6.4 g
  •     Dietary Fiber: 1.1 g
  •     Sugars: 3.4 g
  • Protein: 11 g
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preparation

1.  Preheat the oven to 400 degrees F.

2.  Lightly spray a 13 by 9 by 2 inch baking dish with cooking spray. Whisk the onion, parsley, egg, ketchup, garlic, salt, and pepper in a large bowl to blend. Stir in the cheese and breadcrumbs. Mix in the turkey. Cover and refrigerate the turkey mixture.

3.  Using a melon baller or spoon, carefully scrape out the seeds and inner flesh from the zucchini, leaving 1/8 inch thick shells. Be careful not to pierce through the skin. Fill the zucchini halves with the turkey mixture, dividing equally and mounding slightly. Arrange the stuffed vegetables in the baking dish. Spoon the spaghetti sauce over the stuffed vegetables.

4.  Bake uncovered until the vegetables are tender and beginning to brown and a thermometer inserted into the filling registers 165 degrees F, about 45 minutes. Transfer the stuffed zucchini to a platter and serve.

5.  (I prefer to grind my own chicken or turkey. That way I know exactly what is going in to it. I also grind the onion, garlic, and parsley while I am grinding the chicken or turkey.)

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