Sometimes the simplest foods deliver the biggest health benefits. Zucchini is one of those foods. It’s light, versatile and packed with nutrients that support digestion, hydration and overall health. It fits into almost any meal without adding heaviness, making it an easy win for consistent nutrition. 

Health Benefits

• Very low in calories while still providing essential nutrients 
• High in water content, helping support hydration 
• Good source of fiber, supporting digestion and gut health 
• Contains antioxidants that help reduce inflammation 
• Supports heart health with potassium and plant compounds 
• Provides vitamin C to support immune function 
• Includes vitamin A precursors that support eye health 
• Helps with blood sugar control due to low carbohydrate density 
• Easy to prepare and incorporate into a wide range of meals 
• Supports fullness without adding significant calories

Zucchini Lasagna

Ingredients 

• 48 oz zucchini, fresh, sliced lengthwise 
• 2.5 lb meat sauce 
• 18 oz ricotta 
• 1 ¾ c mozzarella cheese, low-moisture, part-skim 
• ¾ c Italian seasoning 

Meat Sauce 

• 1/31/3 lb ground beef 
• 1 ½ lb tomato sauce, no salt added 
• 2 ¾ oz yellow onion, diced 
• 1 oz garlic, chopped 

 Directions 

1. Slice zucchini lengthwise to 1/8-inch thick ribbons. Lay zucchini on paper towels, sprinkle lightly with salt, and let sit for 10-15 minutes to draw out water. 
2. Pat dry thoroughly. 
3. If desired, pre-bake the zucchini slices at 375˚F preheated oven for 10 minutes before assembly. 
4. Prepare the meat sauce by browning ground beef with garlic and onions. Drain excess grease, if any, and stir in tomato sauce. Simmer for 3 to 5 minutes until thickened. 
5. Mix ricotta, mozzarella and Italian seasoning to create cheese mixture. 
6. Assemble by spreading 2 to 3 tablespoons of sauce on the bottom of your dish. Add a layer of zucchini slices, followed by a layer of cheese mixture, then meat sauce and a sprinkle of mozzarella.
7. Repeat until there are two or three layers, finishing with sauce and remaining mozzarella.
8. Bake at 350˚F for 20 to 25 mintues until bubbly and cheese is golden.

Serves 12
Nutrition per serving – calories: 230, fat: 9g, cholesterol: 35mg, sodium: 250mg, carbohydrate: 25g, protein: 15g