Zucconia (Zucchini Lasagna Boats – Cottage Cheese Version)
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
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