⏱ 40 min totalItalian Sausage Zucchini Boats
Per 1 serving · 536 g · 9 ingredients
of a 2,000 cal day
- Protein23g21% of calories
- Carbs19g17% of calories
- Fat31g62% of calories
At a glance
One serving of Italian Sausage Zucchini Boats (536 g) has 438 calories, with 23 g of protein, 19 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (47% DV), Vitamin C (69% DV) and Vitamin K (25% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 65%, 59% and 26% of the daily value.
High in
20%+ of the daily value
- Protein47%
- Vitamin C69%
- Vitamin K25%
- Thiamine49%
- Riboflavin (B2)49%
- Niacin49%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin A11%
- Vitamin E16%
Watch
20%+ of the daily value
- Sodium65%
- Saturated fat59%
- Cholesterol26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 large Zucchini
2 ⅔ oz Italian sausage
³⁄₁₆ cup, pieces or slices White mushrooms
¹⁄₁₆ medium Onion
⅓ cup Marinara sauce
³⁄₁₆ tsp Garlic powder- 🥄³⁄₁₆ tsp Salt
¼ cup, shredded Mozzarella cheese
⅓ tbsp, chopped Basil
Directions
- 1
Preheat the oven to 400°F.
- 2
Cut the zucchini in half lengthwise and scoop out the center to create boats.
- 3
In a pan, cook the Italian sausage until no longer pink. Add the chopped onions and mushrooms, cooking until tender. Stir in the pasta sauce and let simmer for 10 minutes.
- 4
Arrange the zucchini boats in a baking pan and fill each with the sausage mixture.
- 5
Sprinkle with garlic powder, salt, mozzarella cheese, and fresh basil.
- 6
Bake for 14-16 minutes or until the cheese is browned and the zucchini is tender. Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (536 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 98 μg | 11% |
| Vitamin C | 62 mg | 69% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 30 μg | 25% |
| Thiamine | 1 mg | 49% |
| Riboflavin (B2) | 1 mg | 49% |
| Niacin | 8 mg | 49% |
| Vitamin B6 | 1 mg | 70% |
| Folate (B9) | 102 μg | 25% |
| Vitamin B12 | 1 μg | 38% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 50 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 312 mg | 31% |
| Iron | 3 mg | 37% |
| Potassium | 1,390 mg | 30% |
| Magnesium | 94 mg | 22% |
| Phosphorus | 404 mg | 58% |
| Zinc | 3 mg | 30% |
| Copper | 0.3 mg | 36% |
| Manganese | 1 mg | 33% |
| Selenium | 26 μg | 47% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 761 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 19 μg | — |
| Fructose | 7 g | — |
| Galactose | 0 g | — |
| Glucose | 6 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 10,850 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 35 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 0.5 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 438 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 83minWalking (3.5 mph)
- 53minCycling (moderate)
- 36minRunning (6 mph)
- 62minSwimming laps
Common questions
How many calories are in Italian Sausage Zucchini Boats?
One serving of Italian Sausage Zucchini Boats (1 serving) has 438 calories, which works out to 82 calories per 100 g. That is about 22% of a 2,000-calorie day.
Are Italian Sausage Zucchini Boats high in protein?
It provides a solid 23 g of protein per serving (47% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Italian Sausage Zucchini Boats keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Italian Sausage Zucchini Boats?
1500 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Italian Sausage Zucchini Boats?
14 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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