A Delicious Heart Healthy Recipe – Make it for someone special on Valentine’s Day!
Published on February 4, 2021
February is Heart Month, a time to bring attention to the importance of cardiovascular health, and what we can to reduce the risk of cardiovascular disease.
What we eat has a huge impact on heart health. That’s why, at V!VA, we create delicious and nutritious meals under the guidance of a Senior Health Dietician to help our Community Members feel their best. Executive Chef Jamie at Meadowlands – A VIVA Retirement Community, shares this great example of a dish that is super tasty and heart-healthy!
Zucchini Ribbons Manicotti-style (Serves 2)
Nutrition for 1 serving of 2
- Calories 462
- Total Fat 25g (Saturated 13g, Monosaturated 7g, Polyunsaturated 1g, Trans fat 0g)
- Cholesterol 176g
- Sodium 709g
- Potassium 1534
- Total Carbs 12g
- Dietary Fibre 6g
- Sugars 10g
- Protein 36g
- 1/2 tbsp olive oil
- 1 large garlic clove, minced
- pinch of red pepper flakes
- 1/2 cup diced red onion
- 1 cup chopped tomatoes (14oz Can of diced has almost 3x carbs)
- salt and pepper, to taste
- 5 basil leaves, chopped
- 3 cups baby spinach
- 2 zucchinis, cut into ribbons
- 2 tbsp shredded mozzarella cheese
For the filling:
- 1/4 cup parmesan cheese
- 5oz of ricotta cheese
- 1/4 cup shredded mozzarella cheese
- 1 small egg
- Preheat the oven to 375 degrees.
- Place a large cast-iron or non-stick skillet over medium heat and add in the olive oil.
- Add in the garlic, red pepper flakes and onions and cook for 2-3 minutes or until onions are translucent.
- Add in the canned tomatoes and season with salt and pepper.
- Stir and let cook for 10 minutes or until your sauce is reduced fully. Five minutes in, add the basil.
- While the sauce is cooking, mix together all of the ingredients for the “filling.” season with salt and pepper. Set aside.
- To prepare the zucchini ribbons use the slicing side of a box grader, a peeler pressed hard into the zucchini or a mandolin. You want consistent and thin slices of “noodles”.
- Then, place a large skillet over medium heat and coat with cooking spray. Once the skillet heats, add in your baby spinach and toss until wilted. Fold the spinach into the cheese mixture and set aside.
- When the sauce is done cooking, remove half of the sauce and set aside. Make sure that the sauce is spread evenly on the bottom of the skillet and then top with the zucchini noodles.
- Top with the remaining sauce.
- Next, make two pockets in the zucchini noodles on either side of the skillet and fill each with a dollop of the cheese “filling.” Sprinkle over the skillet with the 2 tbsp of mozzarella. Season the top of the skillet with pepper.
- Cover the skillet with tin foil and bake for 20-25 minutes or until the noodles soften and the cheese is completely melted.