PREP TIME: 15 MINUTES TOTAL TIME: 1 HOUR 5 MINUTES MAKES 4 SERVINGS MUFA: OLIVES PREP TIME: 15 MINUTES TOTAL TIME: 1 HOUR 5 MINUTES MAKES 4 SERVINGS MUFA: OLIVES
This rustic vegetable dish has only a fraction of the saturated fat of a version made with pork sausage, thanks to the Italian turkey sausage in the stuffing. For a meatless version, use 3 ounces of Italian soy sausage instead.
1 link (3 ounces) Italian turkey sausage, casing removed
2 zucchini (½ pound each), halved lengthwise
1 tomato, chopped
40 black olives, pitted and chopped
1 shallot, thinly sliced
1 egg white, beaten
4 tablespoons shredded reduced-fat four-cheese Italian blend, divided
¼ teaspoon ground black pepper
1 teaspoon olive oil
1. Preheat the grill to medium. Coat a 12″ x 12″ sheet of heavy-duty foil with cooking spray.
2. Coat a medium nonstick skillet with cooking spray and set over medium-high heat. Add the sausage and cook for 5 minutes, breaking it up with a wooden spoon, or until browned.
3. Meanwhile, with a melon baller or spoon, scoop out the flesh of each zucchini, leaving about a ¼″ shell. Finely chop the flesh and add it to the skillet along with the tomato, olives, and shallot. Cook over medium-high heat, stirring occasionally, for 10 minutes, or until the tomato is softened and any liquid has evaporated. Remove from the heat and let cool for 5 minutes. Stir in the egg white, 3 tablespoons of the cheese, and the pepper until well mixed.
4. Rub the oil all over the zucchini shells. Spoon the filling evenly into the shells and press in firmly. Sprinkle with the remaining 1 tablespoon cheese. Place the foil on the grill rack and set the zucchini on the foil over indirect heat. Grill, covered, for 25 to 30 minutes, or until the filling is hot and the zucchini are tender.
Nutrition per serving: 159 calories, 9 g protein, 11 g carbohydrates, 10 g total fat, 1.5 g saturated fat, 3 g fiber, 600 mg sodium
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Serve with Garlic Mashed Potatoes (254). TOTAL MEAL: 413 calories |