Stuffed Zucchini Halves
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
417
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 417 kcal | (20 %) | ||
| Protein | 20.26 g | (21 %) | ||
| Fat | 25.91 g | (22 %) | ||
| Carbohydrates | 28.97 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.23 g | (14 %) |
more nutritional values
| Vitamin A | 114.42 mg | (14,303 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 0.89 mg | (7 %) | ||
| Vitamin B₁ | 0.28 mg | (28 %) | ||
| Vitamin B₂ | 0.33 mg | (30 %) | ||
| Niacin | 9.59 mg | (80 %) | ||
| Vitamin B₆ | 0.83 mg | (59 %) | ||
| Folate | 76.72 μg | (26 %) | ||
| Pantothenic acid | 1.14 mg | (19 %) | ||
| Biotin | 4.27 μg | (9 %) | ||
| Vitamin B₁₂ | 0.77 μg | (26 %) | ||
| Vitamin C | 47.48 mg | (50 %) | ||
| Potassium | 970.31 mg | (24 %) | ||
| Calcium | 178.05 mg | (18 %) | ||
| Magnesium | 89.42 mg | (30 %) | ||
| Iron | 2.38 mg | (16 %) | ||
| Iodine | 0.75 μg | (0 %) | ||
| Zinc | 3.66 mg | (46 %) | ||
| Saturated fatty acids | 6.08 g | |||
| Cholesterol | 44.2 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ¼ cups Long grain rice
- 4 zucchini
- lemons (juiced)
- 3 tablespoons Oil
- 1 onion (finely chopped)
- 1 clove garlic
- 1 ½ cups Minced Beef
- 2 tomatoes (deseeded and chopped)
- 1 tablespoon freshly chopped thyme
- 2 sprigs Sage (leaves roughly chopped)
- 2 tablespoons olive oil
- 4 tablespoons grated Parmesan
Preparation steps
1.
Cook the rice according to packet instructions. Drain well, rinse in cold water and set aside. Preheat the oven to 180ºC (160º fan) 350ºF, gas 4.
2.
Meanwhile, cut the courgettes in half lengthways and scoop out the seeds, leaving a wall about 1 cm | 0.5". Rub the insides of the courgettes with the lemon juice.
3.
Heat the oil in a large pan and gently cook the onions until soft but not brown. Add the garlic, cook for one minute, and then add the minced beef and cook, stirring all the time, until the meat is browned all over.
4.
Add the tomatoes, thyme, sage and cooked rice, season with salt and pepper and stir in the olive oil.
5.
Stuff the mince and rice mixture into the cavities of the courgettes and place them in an ovenproof dish. Scatter over the parmesan, cover with foil and bake for 15-20 minutes until tender.
