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These little canoes can be served as a light lunch or as a side dish for family dinners but are elegant enough to serve at a dinner party.



Makes 8 zucchini canoes • One serving = 1 zucchini canoe
  • 4 medium to large zucchini
  • 1 Tbsp (15 mL) canola oil
  • 1 small onion, minced
  • ¼ cup (60 mL) peeled grated carrot
  • 1 can (19 oz/540 mL) diced tomatoes, divided
  • ½ cup (125 mL) quinoa, rinsed and drained
  • 2 cups (500 mL) packed coarsely chopped fresh baby spinach
  • ¼ cup (60 mL) chopped toasted pecans (toasting optional)
  • ¾ cup (185 mL) grated aged cheddar cheese
  • 1 Tbsp (15 mL) chopped fresh parsley for garnish
  1. Preheat the oven to 400°F (200°C). Line a 9- × 13-inch (23 × 33 cm) baking sheet with foil, curling up the ends so the tomato topping doesn’t spill onto the sheet.
  2. Cut each zucchini in half lengthwise. (Don’t cut off the ends—you’re going to make a canoe.) Using a teaspoon (preferably a dainty one like the kind your grandma may have had), scoop out the pulp to make 8 zucchini canoes. Make sure you don’t end up going right through the peel. Set aside the pulp for another use (such as zucchini bread) or compost. Place the zucchini into the prepared pan cut sides up and close together.
  3. In a large frying pan over medium heat, heat the oil. Add the onion and carrots and sauté for 3 minutes.
  4. Set aside 1 cup (250 mL) of the canned tomatoes. Add the remaining tomatoes to the pan and bring to a boil.
  5. Stir in the quinoa. Cover pan and reduce heat to medium-low. Simmer for 12 minutes, or until the quinoa is tender. Stir in the spinach and pecans. Cover and simmer for 2 minutes, or until the spinach has wilted.
  6. Mound up the quinoa mixture into the zucchini canoes. Spoon the reserved tomatoes over top. Sprinkle with the cheese.
  7. Bake for 16 to 18 minutes, or until the zucchini are tender and the cheese has melted. Sprinkle with parsley.


Nutrition per serving
159 calories; 9 g total fat ;3 g saturated fat; 11 mg cholesterol ; 286 mg sodium; 15 g carbohydrates; 3 g fibre; 4 g sugars; 7 g protein.

Zucchini Canoes


These little canoes can be served as a light lunch or as a side dish for family dinners but are elegant enough to serve at a dinner party.



Makes 8 zucchini canoes • One serving = 1 zucchini canoe
  • 4 medium to large zucchini
  • 1 Tbsp (15 mL) canola oil
  • 1 small onion, minced
  • ¼ cup (60 mL) peeled grated carrot
  • 1 can (19 oz/540 mL) diced tomatoes, divided
  • ½ cup (125 mL) quinoa, rinsed and drained
  • 2 cups (500 mL) packed coarsely chopped fresh baby spinach
  • ¼ cup (60 mL) chopped toasted pecans (toasting optional)
  • ¾ cup (185 mL) grated aged cheddar cheese
  • 1 Tbsp (15 mL) chopped fresh parsley for garnish
  1. Preheat the oven to 400°F (200°C). Line a 9- × 13-inch (23 × 33 cm) baking sheet with foil, curling up the ends so the tomato topping doesn’t spill onto the sheet.
  2. Cut each zucchini in half lengthwise. (Don’t cut off the ends—you’re going to make a canoe.) Using a teaspoon (preferably a dainty one like the kind your grandma may have had), scoop out the pulp to make 8 zucchini canoes. Make sure you don’t end up going right through the peel. Set aside the pulp for another use (such as zucchini bread) or compost. Place the zucchini into the prepared pan cut sides up and close together.
  3. In a large frying pan over medium heat, heat the oil. Add the onion and carrots and sauté for 3 minutes.
  4. Set aside 1 cup (250 mL) of the canned tomatoes. Add the remaining tomatoes to the pan and bring to a boil.
  5. Stir in the quinoa. Cover pan and reduce heat to medium-low. Simmer for 12 minutes, or until the quinoa is tender. Stir in the spinach and pecans. Cover and simmer for 2 minutes, or until the spinach has wilted.
  6. Mound up the quinoa mixture into the zucchini canoes. Spoon the reserved tomatoes over top. Sprinkle with the cheese.
  7. Bake for 16 to 18 minutes, or until the zucchini are tender and the cheese has melted. Sprinkle with parsley.


Nutrition per serving
159 calories; 9 g total fat ;3 g saturated fat; 11 mg cholesterol ; 286 mg sodium; 15 g carbohydrates; 3 g fibre; 4 g sugars; 7 g protein.
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