Zucchini Boats with Meat Sauce

• 份量: 2 servings
• 活動時間: 15 minutes
• 總時間: 45 minutes

食材

2 medium zucchini

1 tablespoon olive oil

1/2 pound (225g) ground beef or ground turkey

1/2 medium onion, finely chopped

2 cloves garlic, minced

1/2 cup tomato sauce (ensure no added sugar for keto)

1/2 teaspoon dried Italian seasoning

1/4 teaspoon salt, divided

1/8 teaspoon black pepper, divided

1/2 cup shredded mozzarella cheese

2 tablespoons grated Parmesan cheese

2 tablespoons fresh parsley, chopped, for garnish

步驟

Prepare the zucchini

Preheat your oven to 375°F (190°C). Wash and dry the 2 medium zucchini. Cut each zucchini in half lengthwise. Use a spoon to carefully scoop out the pulp from the center of each zucchini half, leaving about a 1/4-inch border around the skin to form 'boats.' Chop the scooped-out zucchini pulp finely and set it aside. Lightly sprinkle the inside of the zucchini boats with 1/8 teaspoon salt and 1/16 teaspoon black pepper.

Make the meat sauce

Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add 1/2 pound ground beef or ground turkey and cook, breaking it apart with a spoon, until it is browned and cooked through. Drain any excess fat. Add the finely chopped 1/2 onion to the skillet and cook for 5 minutes until soft. Stir in the minced garlic and cook for 1 minute until it smells pleasant (fragrant). Add the chopped zucchini pulp, 1/2 cup tomato sauce, 1/2 teaspoon dried Italian seasoning, and the remaining 1/8 teaspoon salt and 1/16 teaspoon black pepper. Stir well and bring to a simmer (cook gently just below boiling, with small bubbles). Cook for 5-7 minutes until the sauce thickens slightly.

Fill and bake the zucchini boats

Arrange the hollowed zucchini boats on a baking sheet. Spoon the hot meat sauce evenly into each zucchini boat, filling them generously. Sprinkle 1/2 cup shredded mozzarella cheese and 2 tablespoons grated Parmesan cheese over the top of the filling in each boat.

Bake and serve

Bake in the preheated oven for 20-25 minutes, or until the zucchini is tender when pierced with a fork and the cheese on top is melted and golden brown. Remove from the oven. Garnish with 2 tablespoons chopped fresh parsley before serving immediately.

營養

• 卡路里: 550
• 總脂肪: 35g g
• 鈉: 800mg mg
• 總碳水化合物: 20g g
• 膳食纖維: 6g g
• 蛋白質: 40g g