American · lunch, dinner
Turkey-Stuffed Zucchini Boats
Video by Clean & Delicious on YouTube · Open on YouTube
- Low carb (5.2 g net carbs) but not keto: 43% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Each boat gives about 15 g of protein for under 150 kcal, with zucchini, pepper and tomato making up most of the dish and just a little cheese on top. Rich in vitamin C, vitamin B12, vitamin B6 and selenium.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 11
Method
Tap a time to watch that step in the video.
- Bring a large pot of water to the boil and heat the oven to 180°C (350°F). Halve the zucchini lengthways and scoop out the centres with a spoon, leaving a shell about 5 mm thick; squeeze out and chop ½ cup of the scooped flesh. 0:32
- Blanch the zucchini shells in the boiling water for 1 minute, then lift them out. 2:00
- Heat the olive oil in a large frying pan over medium-high heat and cook the turkey, breaking it up, until lightly browned. 2:26
- Add the garlic, onion, green pepper, reserved zucchini flesh, Italian seasoning, strained tomatoes, salt and pepper. Simmer about 15 minutes until the vegetables are tender. 3:06
- Set the zucchini halves in a baking dish, fill each with about ½ cup of the turkey mixture and top with 1 tbsp mozzarella. 4:44
- Cover with foil and bake 30 minutes until the cheese has melted and everything is hot through. 5:22
Tip. Serves 8 (one boat each, as on the cook's recipe card); have two for a bigger meal. The cook serves it with a big salad. Keeps well for meal prep; reheat covered.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 8
Where the energy comes from one serve
- Net carbs 15%
- Protein 42%
- Fat 43%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High30%
0.7 µg a serve, mostly from ground turkey (93%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High30%
16 µg a serve, mostly from ground turkey (91%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin C High29%
26 mg a serve, mostly from zucchini (56%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High28%
0.5 mg a serve, mostly from ground turkey (54%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc Source18%
2 mg a serve, mostly from ground turkey (73%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium Source10%
480 mg a serve, mostly from zucchini (45%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Show the other 9
Magnesium9%
36 mg a serve, mostly from zucchini (41%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron8%
1.5 mg a serve, mostly from ground turkey (44%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate8%
31 µg a serve, mostly from zucchini (64%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium7%
93 mg a serve, mostly from part-skim mozzarella (52%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin K7%
8.6 µg a serve, mostly from zucchini (41%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-37%
0.1 g a serve, mostly from zucchini (39%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin E5%
0.8 mg a serve, mostly from strained tomatoes (39%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A3%
26 µg a serve, mostly from zucchini (32%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D1%
0.1 µg a serve, mostly from ground turkey (95%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Clean & Delicious; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.