Southwest stuffed zucchini
Nutrition Facts
Serving Size 1/2 zucchini
Calories 263
| Amount Per Serving | ||
| Monounsaturated fat | 2.3 g | |
|---|---|---|
| Saturated fat | 1 g | |
| Total fat | 5 g | |
| Sodium | 113 mg | |
| Cholesterol | 0 g | |
| Dietary fiber | 5 g | |
| Protein | 8 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:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Zucchini is a good source of potassium, a key mineral that the body needs to work properly.
Ingredients
(Serves 6)- 2 poblano peppers, cut in half, roasted and chopped
- 3 large ripe zucchinis (about 2 pounds)
- 2 cups fresh corn kernels (about 4 ears)
- 1 cup chopped onion
- 1 tablespoon chopped fresh oregano
- 1 tablespoon olive oil
- 1 tablespoon fresh lime juice
- 3/4 teaspoon ground cumin
- 1/4 teaspoon freshly ground black pepper
- 1/2 cup uncooked quinoa
- 1/2 cup water
- 1/2 cup tomato sauce
- 3 ounces soy cheese, shredded (about 1 cup packed)
Directions
To roast the peppers, heat broiler to high. Cut peppers in half lengthwise. Throw out seeds and membranes. Place peppers skin side up on a foil-lined baking sheet. Flatten with hand. Broil 8 minutes or until roasted. Let cool. Coarsely chop peppers and place in a bowl.
To prepare the filling, start by cutting the zucchinis in half. Carefully scoop out each zucchini like a canoe, leaving shells intact. Chop the removed zucchini flesh.
On the foil-lined baking sheet, spread out the zucchini, corn and onion. Broil about 10 minutes, stirring twice. Then add to the bowl with chopped peppers. Stir in oregano, oil, lime juice, cumin and black pepper.
Preheat oven to 350 F.
Place quinoa in a fine sieve, and place sieve in a large bowl. Cover quinoa with water. Using your hands, rub the grains together for 30 seconds. Rinse and drain. Repeat this process twice.
In a medium saucepan, combine water, tomato sauce and quinoa. Bring to boil. Cover and reduce heat. Simmer for 15 minutes or until liquid is absorbed. Remove from heat. Fluff quinoa with a fork.
Add quinoa to zucchini and corn mixture. Toss well.
Spoon about 3/4 cup mixture into each zucchini shell. Sprinkle with cheese.
Bake for 20 minutes or until cheese is golden brown.