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Zucconia (Zucchini Lasagna Boats – Cottage Cheese Version)

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Servings: 4 (8 boats)

Prep Time: 15 min

Cook Time: 30 min

INGREDIENTS

• 4 medium zucchinis

• 1 lb lean ground turkey or chicken (93% or leaner)

• 1/2 cup finely chopped onion

• 2–3 garlic cloves, minced

• 1 cup low-sugar marinara sauce

• 1 tsp Italian seasoning

• 1/2 tsp salt

• 1/4 tsp black pepper

• 1/4 tsp red pepper flakes (optional)

• 1/2 cup low-fat cottage cheese

• 1 egg white (to bind the filling)

• 1 cup fat-free mozzarella cheese

• 2 tbsp grated Parmesan (optional for top)

• Fresh parsley or basil for garnish

MACROS

INSTRUCTIONS

1. Preheat oven to 400°F (200°C).

2. Prepare zucchinis:

• Slice lengthwise and scoop out centers to form boats.

• Lightly salt and let sit while you prep the filling (helps reduce water).

3. Cook meat filling:

• Sauté onion in a skillet until translucent.

• Add garlic, then ground turkey/chicken; cook until browned.

• Stir in marinara, seasonings, and simmer 5–7 minutes. Remove from heat.

4. Mix cheese blend:

• In a small bowl, combine cottage cheese and egg white.

• Once meat has cooled slightly, fold the cottage cheese mix into the meat sauce (do not cook it).

5. Assemble boats:

• Pat zucchinis dry. Fill each with the creamy meat mixture.

• Sprinkle fat-free mozzarella and optional Parmesan on top.

6. Bake:

• Cover with foil and bake 20 minutes.

• Uncover and broil 3–5 minutes to brown the cheese.

7. Serve: Garnish with chopped fresh parsley or basil.

• Calories: ~170

• Protein: 21g

• Carbs: 6g

• Fat: 5g

Shrimp Stuffed Avocados

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This recipe is perfect for a light, high-protein meal or snack—refreshing, easy, and full of healthy fats.

 

Servings: 2

Prep Time: 10 minutes

Total Time: 10 minutes

Calories per serving: 271

INGREDIENTS

• 6 oz cooked shrimp (chopped or whole)

• 1/4 cup diced red bell pepper

• 1/4 cup diced celery

• 2 tsp fresh lime juice

• 1 ripe avocado (halved, pit removed)

• Salt & pepper to taste

NUTRITION

INSTRUCTIONS

1. Chop shrimp, if desired, leaving a few whole for garnish.

2. Dice red pepper and celery, then add to a medium bowl with shrimp.

3. Add 1 tsp of lime juice, and season with salt and pepper to taste.

4. Slice avocado in half, lengthwise, and carefully remove the pit.

5. Drizzle remaining 1 tsp of lime juice over the avocado halves to prevent browning.

6. Spoon shrimp mixture into the avocado halves.

7. Garnish with extra shrimp or cilantro if desired. Serve chilled.

• Calories: 271

• Protein: 21.6g

• Carbs: 11.7g

• Fat: 16.2g

• Fiber: 7.3g

• Sodium: 207mg

• Cholesterol: 179mg

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