4 medium zucchini
1 jar water-packed artichokes (6 oz), drained
1 cup cooked whole-wheat orzo or couscous
1 Tbsp olive oil, divided
2 cloves garlic, chopped
3 Tbsp seasoned bread crumbs
1/4 cup freshly grated Parmesan cheese
2 Tbsp pine nuts, toasted
1/3 cup marinara sauce
1/2 cup shredded part-skim mozzarella cheese
How to make it:
1. Preheat oven to 350°F. Spritz a 9” x 13” baking pan with cooking spray. Cut zucchini in half lengthwise and use a spoon to scoop out seeds and flesh, leaving a 1/4-inch-thick shell and reserving the flesh. Brush zucchini shells with 1/2 tablespoon olive oil and bake for 10 minutes. Remove from oven and set aside.
2. While zucchini is baking, chop the reserved zucchini and artichokes and place in a medium-size bowl. Add garlic and combine. Heat the remaining oil in a nonstick skillet and cook the zucchini mixture for 3 to 5 minutes, until zucchini is softened. Remove from heat and add cooked orzo, bread crumbs, Parmesan cheese, pine nuts, and marinara sauce.
3. Fill each zucchini shell with about 1/3 cup filling and top each with 1 tablespoon mozzarella. Return filled zucchini to the oven and bake for another 20 minutes, until filling is heated through and cheese is melted.
MAKES 4 SERVINGS.
Per serving (2 halves): 300 cal, 13 g fat (3.5 g sat), 34 g carbs, 630 mg sodium, 8 g fiber, 15 g protein
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