Are you on the hunt for healthy zucchini recipes that are not only delicious but also versatile for all seasons? Look no further! These Zucchini Rollups are a delightful and nutritious option that combines the goodness of fresh zucchini with the health benefits of canned tomatoes. Packed with flavors and nutrients, this recipe is a perfect addition to your collection of wholesome meals.
This recipe for Zucchini Rollups is packed with nutrients like fiber, vitamins A and C, and antioxidants thanks to the fresh zucchini and canned tomatoes. While there are many health benefits associated with both of these ingredients, research shows that the lycopene content in tomatoes has been linked to various health benefits, including heart health and a reduced risk of prostate cancer.
So, what are you waiting for? Give these Zucchini Rollups a try this week for a light and satisfying dish that’s perfect for any season! Learn how to make this recipe here.
Discover our array of diverse recipes, each designed to bring the warmth of traditional family dining to your table. These meals are not only simple to prepare but also budget-friendly, making them perfect for busy households. Tailored to please every palate, our recipes cater to both individual tastes and family-wide preferences. Developed by our multicultural culinary team, these dishes offer a celebration of global flavors, ensuring nutritious, easy-to-make, and affordable meals for you and your family.
These Zucchini Rollups are a delightful and nutritious option that combines the goodness of fresh zucchini with the health benefits of canned tomatoes.
Prep Time10 minutes
Cook Time20 minutes
Total Time20 minutes
Ingredients
3 Large Zucchini, Ends Trimmed
2 Tsp. Olive Oil
8 Tbsp. Shredded Part Skim Mozzarella Cheese, Divided
1 Large Egg, Lightly Beaten
1⅓ Cups Low-Fat Cottage Cheese
1 10 Oz Package Frozen Spinach, Thawed And Squeezed Dry
1 Tbsp. Garlic Powder
¼ Tsp. Ground Black Pepper
⅛ Tsp. Kosher Salt
¾ Cup Low-Sodium Marinara Sauce, Divided Or The Marinara Sauce On Page000
2 Tbsp. Italian Seasoning
Instructions
Preheat the oven to 425°F and position racks in upper and lower thirds of the oven.
Slice zucchini lengthwise as thin as possible to get 20 total strips, about ⅛ inch thick each. Toss the zucchini in olive oil and arrange in a single layer on 2 rimmed baking sheets. Bake the zucchini, turning once, until tender, about 10 minutes total.
Meanwhile, combine 6 Tbsp. mozzarella, egg, cottage cheese, spinach, garlic powder, black pepper and kosher salt in a medium bowl.
Spread ¼ cup marinara in an 8-inch square baking dish. Place 1 Tbsp. of the cottage cheese mix near the bottom of the strip of zucchini. Roll it up and place, standing up, in the baking dish. Repeat with the remaining zucchini and filling. Top the rolls with the remaining ½ cup marinara sauce and sprinkle with the remaining mozzarella cheese. Sprinkle Italian seasoning on top.
Bake the zucchini until the cheese is bubbly, about 20 minutes. Sprinkle with more Italian seasoning, if desired, right before serving. Enjoy!
Notes
Serve this beautiful dish with a simple green salad and some crusty whole grain bread for sopping up every last bit of sauce.
Recipe approved by Ellie Krieger, Culinary Nutritionist (RD) for Tomato Wellness.com
One-skillet meals are the ultimate solution for getting delicious food on the table in no time, plus they make for easy clean up. This Shepherd’s Pie Hot Dish is a spin on the classic dish, made easier with pantry staples like canned tomatoes, and frozen tater tots. In less than an hour, you can prepare a hearty and nutritious meal your whole family will love.
With lean protein from ground beef, nourishing carbohydrates from potatoes, and colorful veggies like tomatoes and green beans, this one dish makes for a perfectly balanced meal. Canned diced tomatoes provide important nutrients like vitamin C, potassium, and lycopene, improving your immune health, blood pressure, and protecting you against certain cancers, such as prostate cancer. Some studies suggest that men who consume more tomato products can reduce the risk of prostate cancer, and since lycopene can be found in tomato products, there are anti-carcinogenic compounds. With early detection and higher intake of fruits and vegetables, prostate cancer can be reduced. Thus, it’s important to ensure that you are eating a healthy, well-balanced diet, so enjoy this delicious meal and feel good about what you are putting into your body!
Looking for an affordable, no-fuss recipe that your whole family will love? Give this Meatball Parmesan Hot Dish a try. It requires only one dish and makes use of canned veggies and frozen meatballs for an inexpensive, pantry-friendly dinner. Jarred tomato sauce and diced tomatoes add a bright, tangy flavor, and pack in the nutrients. Lycopene, the plant compound that gives tomatoes their signature red color, is a powerful antioxidant shown to help prevent certain cancers, including prostate cancer. Get your daily dose of lycopene, along with vitamin C, potassium, iron, and fiber with this delicious Italian-inspired meal.
Frozen meatballs, jarred tomato sauced, canned carrots, green beans, and tomatoes combine with gooey mozzarella cheese and crispy tater tots to make this simple yet delicious recipe that is sure to become a favorite. It requires just 30 minutes in the oven, and virtually no prep time thanks to the use of frozen and canned foods. Did you know canned tomatoes actually have more lycopene than fresh? The cooking process enhances the compound and makes it more bioavailable, so you can feel good about using canned tomato products for your health. Your wallet and your body will thank you for making this affordable, nutritious meal, and your taste buds are sure to be excited by the classic Italian flavors. Weeknights can be busy, and it may feel impossible to get a healthy meal on the table, but this dish makes it easy. For the full recipe, visit our friends at Del Monte.
If you’re looking for other delicious recipes, check out some of our favorites:
Tomato products provide just the right amount of pizzazz to pasta recipes, such as this hearty, plant-based Lentil Walnut Bolognese with Spaghetti dish. The deep red color of tomatoes is a calling card for lycopene—the plant compound linked with antioxidant and anti-inflammatory activity. In fact, lycopene is more available to the body in its cooked form, as in cooked tomato products, like pasta sauce, canned tomatoes, and tomato paste. Including these healthy plant foods in your diet more often is linked with prostate cancer protection.
Eating more pulses—beans, lentils, dried peas—is a healthy, cancer-fighting strategy too. In this super easy, one-dish meal, you swap out a traditional meat-based sauce for a tomato-forward, lentil and walnut Bolognese sauce, smothered over spaghetti noodles. Savory and delicious, your whole family will love it. Plus, it’s easy on the pocketbook and makes great leftovers the next day!
Check out the video for this delicious, plant-based recipe here.
Yield: 6 servings
Lentil Walnut Bolognese with Spaghetti
Tomato products provide just the right amount of pizzazz to pasta recipes, such as this hearty, plant-based Lentil Walnut Bolognese with Spaghetti dish.
Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
Ingredients
1 cup brown lentils, dried
4 cups water
1 tablespoon extra virgin olive oil
1 onion, finely chopped
4 cloves of garlic, minced
2 stalks celery, finely chopped
1 medium carrot, finely shredded
1/3 cup finely chopped walnuts
1 28-ounce can crushed or diced tomatoes, with juice
3 tablespoons tomato paste
1 tablespoon soy sauce, reduced sodium
1/3 cup red wine
1 tablespoon Italian seasoning blend
½ teaspoon black pepper
¼ teaspoon salt (optional)
12 ounces spaghetti noodles, uncooked
Garnish: 1/3 cup chopped fresh basil
Instructions
Place a Dutch oven or large saucepan on medium heat and add lentils and water to the pot. Cover with a lid, bring to a simmer, and cook for 10 minutes.
Remove lid and continue to cook lentils for about 2 minutes until almost tender and liquid is absorbed.
Add olive oil, finely chopped onion, minced garlic, finely chopped celery, finely shredded carrot, and finely chopped walnuts, and cook for 5 minutes, stirring frequently.
Add canned tomatoes, tomato paste, soy sauce, red wine, Italian seasoning, black pepper, and salt (optional). Stir well and cover. Simmer for 10-15 minutes, stirring occasionally, until thickened and vegetables are tender.
Meanwhile, bring a large pot of water to boil to cook pasta. Add dry spaghetti noodles, and cook until al dente, according to package instructions (about 7 minutes). Drain noodles in colander.
To serve: Divide spaghetti noodles among 6 serving plates or pasta bowls (about 1 ¼ cups each). Top with 1 cup of Bolognese sauce. Sprinkle with 1 tablespoon chopped basil. Alternatively, place spaghetti noodles in one large serving bowl, Bolognese sauce in another large serving bowl, and chopped basil in a small dish, allowing guests to serve themselves as desired.
Recent Comments