⏱ 65 min totalChicken Parmesan Zucchini Boats
Per 1 serving · 424 g · 8 ingredients
of a 2,000 cal day
- Protein37g38% of calories
- Carbs13g14% of calories
- Fat21g48% of calories
- ✓ Protein-dense
At a glance
One serving of Chicken Parmesan Zucchini Boats (424 g) has 383 calories, with 37 g of protein, 13 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (75% DV), Vitamin C (41% DV) and riboflavin (b2) (49% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 63%, 46% and 43% of the daily value.
High in
20%+ of the daily value
- Protein75%
- Vitamin C41%
- Riboflavin (B2)49%
- Niacin61%
- Vitamin B681%
- Vitamin B1248%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin A14%
- Vitamin E14%
- Vitamin K17%
- Thiamine18%
- Folate (B9)15%
Watch
20%+ of the daily value
- Sodium63%
- Saturated fat46%
- Cholesterol43%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz crumbled Ground chicken- 🥄¼ tsp Salt
¼ tsp Black pepper
½ cloves, minced Garlic
¼ cup Marinara sauce
1 medium Zucchini
¼ cup Parmesan cheese
¼ cup, shredded Mozzarella cheese
Directions
- 1
Preheat the oven to 400°F. Spray a 9x13 inch baking dish with cooking spray.
- 2
In a large non-stick skillet over medium-high heat, cook the ground chicken, breaking it apart with a spoon. Add salt and pepper, and cook for 8 to 10 minutes until the chicken is cooked through.
- 3
Reduce heat to low, add minced garlic to the chicken, and cook for 1 minute, stirring often. Add the pasta sauce and cook for an additional 3 minutes, stirring occasionally.
- 4
While the chicken cooks, cut the zucchinis in half lengthwise. Scoop out the seeds and center, leaving a ¼ inch thick zucchini boat.
- 5
Place the zucchini boats cut-side up in the prepared baking dish.
- 6
Fill the zucchini boats with the chicken mixture, pressing it down with the back of a spoon.
- 7
Sprinkle the filled zucchini boats evenly with Parmesan cheese, followed by mozzarella cheese.
- 8
Cover the baking dish with foil and bake for 35 minutes.
Vitamins & minerals
Amounts for 1 serving (424 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 122 μg | 14% |
| Vitamin C | 37 mg | 41% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 20 μg | 17% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 1 mg | 49% |
| Niacin | 10 mg | 61% |
| Vitamin B6 | 1 mg | 81% |
| Folate (B9) | 61 μg | 15% |
| Vitamin B12 | 1 μg | 48% |
| Pantothenic acid | 2 mg | 36% |
| Choline | 101 mg | 18% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 530 mg | 53% |
| Iron | 2 mg | 31% |
| Potassium | 1,357 mg | 29% |
| Magnesium | 88 mg | 21% |
| Phosphorus | 575 mg | 82% |
| Zinc | 4 mg | 35% |
| Copper | 0.2 mg | 24% |
| Manganese | 1 mg | 24% |
| Selenium | 22 μg | 40% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 514 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 14 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 8,137 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 3 g | — |
| Retinol | 79 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 383 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 73minWalking (3.5 mph)
- 46minCycling (moderate)
- 32minRunning (6 mph)
- 54minSwimming laps
Common questions
How many calories are in Chicken Parmesan Zucchini Boats?
One serving of Chicken Parmesan Zucchini Boats (1 serving) has 383 calories, which works out to 90 calories per 100 g. That is about 19% of a 2,000-calorie day.
Are Chicken Parmesan Zucchini Boats high in protein?
Yes. It has 37 g of protein per serving, and 38% of its calories come from protein (9.7 g of protein per 100 calories).
Are Chicken Parmesan Zucchini Boats keto-friendly?
It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 14% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chicken Parmesan Zucchini Boats?
1446 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chicken Parmesan Zucchini Boats?
8.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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