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Maine Medical Center - Stuffed Zucchini
Heart Healthy Recipes

Stuffed Zucchini

  • 1 medium zucchini
  • 1 8 ounce cake lite tofu
  • 1/3 cup chopped onion
  • 1 clove garlic, minced
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon fresh parsley
  • 1 teaspoon dried oregano leaves
  • 1/8 teaspoon freshly-group pepper
  • 1 cup tomato sauce (without salt)
  • 2 tablespoons light Parmesan cheese for topping

Wrap the tofu in absorbent toweling. Place heavy weight on top for 10 minutes to squeeze out the excess moisture. (A heavy skillet works well as a weight.) Wash thoroughly and trim ends from zucchini. Slice zucchini in half lengthwise. Scoop out the pulp, leaving a ¼ inch shell. Chop the zucchini pulp and reserve for later use.

Sauté the onion and garlic in the vegetable oil until softened. Add the chopped zucchini pulp and spices. Simmer over low heat until zucchini pulp is softened (about 10 minutes). Do not be afraid to add spices. The tofu is very bland and absorbs the flavors well. Crumble the tofu, and add to the zucchini mixture and blend. Remove from heat and spoon into the reserved zucchini shells.

Using a small baking dish (preferably glass), pour in enough tomato sauce to cover bottom of pan. Add stuffed zucchini and pour the remaining sauce on top. If desired, sprinkle with Parmesan cheese. Cover and bake at 350 degrees F for 20 minutes. Uncover dish and bake an additional 10 minutes or until zucchini is tender.

Makes 2 servings. Allow 1 stuffed zucchini half per person. Serve with a green salad and crusty bread. The zucchini can also be served cold.

Nutrition Analysis per serving:

Calories: 240
Fat: 9 g.
Sodium: 170 mg.
Carbohydrate: 15 g.
Protein: 14 g.



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Maine Medical Center | 22 Bramhall Street | Portland, Maine 04102-3175 | (207) 662-0111