Stuffed Zucchini Halves

Name: Stuffed Zucchini Halves
Total time: 40 min
Yield: 4
Ingredients: 1.25 cups Long grain rice; 4 zucchini; lemons (juiced); 3 tablespoons Oil; 1 onion (finely chopped); 1 clove garlic; 1.5 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

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Difficulty:

easy

Difficulty

Preparation:

40 min.

Preparation

Calories:

417

calories

Calories

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Nutritional values

1 serving contains
(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 %)

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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

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Ingredients

for

servings

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

How healthy are the main ingredients?

Long grain rice zucchini lemon onion garlic Beef

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Preparation steps

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.

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.

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.

Add the tomatoes, thyme, sage and cooked rice, season with salt and pepper and stir in the olive oil.

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.