INGREDIENTS

  • 4 medium zucchini
  • 1 pound chicken breast
  • 1⁄2 cup chopped onion
  • 1 egg, beaten
  • 3⁄4 cup marinara sauce
  • 1⁄4 cup bread crumbs
  • 1 teaspoon garlic powder
  • 1⁄2 teaspoon black pepper
  • 1 1⁄2 cups shredded cheddar cheese
  • Olive oil, optional

DIRECTIONS

Cut zucchini in half lengthwise. Cut a thin slice from the bottom of each with a sharp knife to allow the zucchini to sit flat. Scoop out the pulp, leaving 1⁄4-inch shells. (Optional, lightly brush the shells with olive oil.) Preheat the oven to 350° F. Cut chicken breast into 1 inch cubes.

In a large skillet, cook chicken and onion over medium heat until meat is no longer pink; drain. Remove from the heat; stir in the egg, marinara sauce, bread crumbs, garlic powder, black pepper and 1 cup cheese. Spoon about 1⁄4 cup into each zucchini shell.

Place each filled shell onto a non-greased cooking sheet and place into the oven and bake for 15 minutes. Remove boats from oven and sprinkle on the remaining cheese. Bake boats for an additional 5 minutes or until the cheese melts.

Yield: 4 servings

NUTRITIONAL ANALYSIS

420 calories, 20 g fat, 9 g saturated fat, 170 mg cholesterol, 700 mg sodium, 19 g carbohydrate, 4 g fiber, 9 g sugar, 40 g protein.


Plate it up! Kentucky ProudBuying Kentucky Proud is easy. Look for the label at your grocery store, farmers’ market, or roadside stand.

Kentucky Summer Squash

SEASON: June through October.

NUTRITION FACTS: Squash is low in calories, with the raw vegetable containing only 20 calories per cup. It contains vitamins A and C and is naturally free of fat, cholesterol and sodium.

SELECTION: Popular summer squashes include yellow crookneck, yellow straight-neck, zucchini, cocozelle and patty pan. Summer squash should be picked or purchased when small and tender; both skin and seeds are eaten. The peel holds many of the nutrients so do not peel. It should
be harvested at 6 to 8 inches in length. Patty pan squash are best when they are 3 to 4 inches or less in diameter.

STORAGE: Harvest and place unwashed in plastic bags. Store squash in the crisper drawer of the refrigerator. Wash the squash just before preparation. The storage life of summer squash is brief; use within two to three days.

PREPARATION: Summer squash is a mild-flavored vegetable that combines well with herbs and seasonings. Try it with basil, allspice, rosemary and marjoram. Cook summer squash as a vegetable or use in stews, casseroles and main dishes. Summer squash can be eaten raw, grilled, steamed, sautéed, fried or used in stir fry recipes.


Cooperative Extension Service. University of Kentucky College of Agriculture, Food and Environment.KENTUCKY ZUCCHINI
Kentucky Proud Project
County Extension Agents for Family and Consumer Sciences
University of Kentucky, Dietetics and Human Nutrition students
June 2013

Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin. For more information , contact your county ‘s Extension agent for Family and Consumer Sciences or visit www.uky.ag/fcs

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