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Spinach Alfredo Zucchini Rolls

Published June 05, 2019
Kate Sullivan

Written By: Kate Sullivan, MS

Kate holds a MS in Business Psychology and is currently a PHD researcher in Well-Being and Performance Psychology.

spinach-alfredo-zucchini-rolls
<article> <section> <p>Stuffed shells are a classic Italian comfort food. Loaded with gooey cheese, luscious cream sauce, and a just hint of spinach and tomato (to let you pretend you’re being healthy), they really hit the spot after a stressful day. But when you go keto, it may seem like all these feel-good traditions are out of reach. After all, pasta is a no-go! The truly satisfying part of a stuffed shell is A-OK on keto, though—cheese is practically mandatory! By swapping out starchy noodles for diet-friendly zucchini, you can get the comfort you crave and still feel good about what you’re eating. </p> <div class="sub-head">No Need for Noodles</div> <p>Plentiful, particularly during the summer months, zucchini is amazingly easy to grow—and to cook. It’s a staple of most low-carb diets because of its versatility. Whether grated, sliced, spiralized, or chopped, it makes a fantastic substitution for more starchy carbohydrates. Better still, zucchini is a nutritional powerhouse. It contains potent antioxidants like lutein, zeaxanthin, and beta-carotene. These are particularly important for helping maintain eye health and good vision. Zucchini peels are especially nutrient-rich. Ingesting them can stabilize insulin levels and reduce blood sugar.</p> <div class="sub-head">Flavor Bombs</div> <p>No matter what type of diet you’re on, it’s a good idea to have an arsenal of flavor bombs ready to deploy. These intensely tasty ingredients punch above their weight—adding deep, rich flavor to dishes. One amazing flavor bomb is the humble sundried tomato. These preserved tomatoes, often packed in heart-healthy olive oil to keep them soft, have a concentrated, tangy taste. They’re extremely high in potassium, which is crucial for muscle contraction. They’re also high in B vitamins like riboflavin and niacin. These vitamins help your body convert food to energy, maintain the nervous system, and keep your skin soft and glowing.</p> <div class="sub-head">Spinach Alfredo Zucchini Rolls</div> <p><b>Prep Time: 20 mins | Cooking Time: 30 minutes| Serves: 4</b></p> <div class="sub-head">Ingredients:</div> <p><ul> <li>2 medium zucchini</li> <li>1 cup ricotta</li> <li>½ cup mascarpone</li> <li>1 cup Parmesan cheese, grated, divided</li> <li>1 teaspoon dried basil</li> <li>½ teaspoon lemon zest</li> <li>½ teaspoon dried oregano</li> <li>¼ teaspoon grated nutmeg</li> <li>¼ teaspoon black pepper</li> <li>1 cup baby spinach, roughly chopped</li> <li>1 egg</li> <li>4 tablespoons butter</li> <li>2 medium cloves garlic, minced</li> <li>1 cup heavy cream</li> <li>3 sundried tomatoes packed in oil, chopped fine</li> </ul></p> <div class="sub-head">Instructions:</div> <p><ol> <li>Preheat the oven to 350⁰F. Grease a 3-quart casserole dish or coat lightly with nonstick spray.</li> <li>Trim the ends off each zucchini. Then use a large Y-shaped vegetable peeler to slice lengthwise into thin strips. You can also use a sharp knife to cut thin strips of about 1/8” thick. You should get about 20 strips total.</li> <li>In a large bowl, mix together the ricotta, mascarpone, ½ cup of Parmesan, basil, oregano, lemon zest, nutmeg, black pepper, spinach, and egg. Stir to combine well. </li> <li>Scoop the cheese mixture into a gallon-sized zip-top bag, squeeze out the air, seal, and set aside.</li> <li>Heat a medium saucepan over medium heat. Add the butter, garlic, and cream, stirring to combine, then whisk in the remaining ½ cup of Parmesan. Simmer, stirring constantly, until the sauce thickens, 3-5 minutes.</li> <li>Spoon about a third of the sauce into the bottom of the prepared casserole dish.</li> <li>Cut one corner off the zip-top bag containing the cheese filling. Lay a zucchini strip out on the counter or a cutting board. Use the bag to pipe a line of filling down the zucchini.</li> <li>Roll up the strip, being careful to keep the filling inside. Lay the zucchini roll into the pan, with the spiral facing upwards.</li> <li>Repeat until no zucchini strips remain and you have packed the casserole dish.</li> <li>Stir the chopped sundried tomatoes into the remaining alfredo sauce. Pour evenly over the rolls.</li> <li>Cover the dish with foil and bake for 25-30 minutes or until the sauce is bubbling and slightly browned.</li> <li>Remove from the oven and allow to stand, uncovered, for 5 minutes before serving. This allows the cheese to firm slightly for scooping.</li> </ol></p> </section> </article>
Nutrition Facts

Serves 1


Calories

348


Amount Per Serving

Total Fat

31.8 g

Sodium

259 mg

Carbohydrate

6.9 g

Sugar

2.1 g

Dietary Fiber

1.6 g

Protein

11.2 g


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Serves 1


Calories

348


Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Amount Per Serving

Total Fat

31.8 g

Sodium

259 mg

Carbohydrate

6.9 g

Sugar

2.1 g

Dietary Fiber

1.6 g

Protein

11.2 g

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