Baked Chicken Parmesan Zucchini Boats
- Suitable for diets:
- High-Protein
- Plant-Based
Why Diabetes Friendly?
Low in Carbohydrates:
Zucchini is a low-carbohydrate vegetable, making it a suitable option for individuals managing their blood sugar levels.
High in Fibre:
Zucchini is rich in dietary fibre, which helps slow down the absorption of sugars into the bloodstream, promoting better blood sugar control.
Lean Protein Source:
Chicken breast is a lean source of protein, which can help stabilize blood sugar levels and promote satiety without causing spikes in insulin.
Ingredients
- zucchini 3 medium
- olive oil 1 tsp
- onion (finely chopped) ½ small
- garlic (minced) 2 cloves
- chicken (breast, cooked, shredded*) 2 cups
- Italian seasoning 1½ tsp
- salt ¼ tsp
- pepper ¼ tsp
- marinara sauce (**) 1 ½ cup
- mozzarella cheese (part-skim, shredded ) 1 cup
- Parmesan cheese (grated ) 1/4 cup
- breadcrumbs (whole grain, optional) ¼ cup
- basil (leaves, optional for garnish)
Cooking Tips
Tomato Sauce:
Opt for a low-sugar marinara sauce or make your own tomato sauce from scratch using fresh tomatoes and herbs for maximum flavor.
Cheese:
Use part-skim mozzarella cheese and freshly grated Parmesan cheese for a lighter, but still flavourful, topping.
Instructions
- Preheat your oven to 375°F (190°C).
- Cut the zucchinis in half lengthwise. Using a knife, carefully create a crosshatch pattern on the inside of each zucchini. Using a spoon, scoop out the zucchini flesh, making sure to save the leftover flesh for later.3 medium zucchini
- Spread a thin layer of marinara sauce on the bottom of a baking dish (about 3 tablespoons) and place the hollowed zucchini boats in the baking dish.1 ½ cup marinara sauce
- Heat olive oil in a skillet over medium heat. Add onion and minced garlic and sauté for 4-5 minutes or until fragrant.1 tsp olive oil, ½ small onion, 2 cloves garlic
- Finely chop the reserved zucchini flesh and add 1½ cups to the skillet. Cook for about 3-4 minutes until softened. (see notes for tips on how to use remainder of zucchini flesh)
- Add the shredded chicken to the skillet along with ⅓ cup of marinara sauce, Italian seasoning, salt, and pepper. Stir and cook for an additional 2-3 minutes until the chicken is heated through.2 cups chicken, 1½ tsp Italian seasoning, ¼ tsp pepper, 1 ½ cup marinara sauce, ¼ tsp salt
- Fill each zucchini boat with the chicken mixture, dividing it evenly among the boats. Spoon the remaining marinara sauce over each stuffed zucchini boat. Sprinkle shredded mozzarella cheese over the top of each boat, followed by grated Parmesan cheese, chopped fresh basil, and breadcrumbs (optional).1 cup mozzarella cheese, 1/4 cup Parmesan cheese, ¼ cup breadcrumbs, basil
- Cover the baking dish with foil and bake in the preheated oven for 20-25 minutes, or until the zucchinis are tender and the cheese is melted and bubbly.
- Once done, remove from the oven and let them cool for a few minutes. Garnish with fresh basil leaves before serving.
Notes
** Look for low-sodium marinara varieties.
*** If you have leftover zucchini flesh you can put it in a freezer bag and blend it into smoothies or sauces, or add it to zucchini bread or muffins.
FAQ
Can I make this recipe vegetarian?
Yes, you can omit the chicken and instead use a vegetarian protein alternative such as cooked lentils or chickpeas for a vegetarian version of the zucchini boats.
Can I make this recipe ahead of time?
Yes, you can assemble the zucchini boats up to a day in advance and refrigerate them until ready to bake. Add an extra few minutes to the baking time if baking from cold.
Can I freeze leftover zucchini boats?
While zucchini can become mushy when frozen, you can freeze leftover cooked zucchini boats for up to 2-3 months. Reheat them in the oven until heated through before serving.
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