Stuffed Zucchini with White Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 226 cal. | (11 %) | ||
| Protein | 10.94 g | (11 %) | ||
| Fat | 10.83 g | (9 %) | ||
| Carbohydrates | 22.76 g | (15 %) | ||
| Sugar added | 1.05 g | (4 %) | ||
| Roughage | 1.37 g | (5 %) |
| Vitamin A | 163.94 mg | (20,493 %) | ||
| Vitamin D | 0.57 μg | (3 %) | ||
| Vitamin E | 0.85 mg | (7 %) | ||
| Vitamin B₁ | 0.16 mg | (16 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 3.38 mg | (28 %) | ||
| Vitamin B₆ | 0.37 mg | (26 %) | ||
| Folate | 45.72 μg | (15 %) | ||
| Pantothenic acid | 0.77 mg | (13 %) | ||
| Biotin | 1.25 μg | (3 %) | ||
| Vitamin B₁₂ | 0.53 μg | (18 %) | ||
| Vitamin C | 39.42 mg | (41 %) | ||
| Potassium | 482.93 mg | (12 %) | ||
| Calcium | 245.41 mg | (25 %) | ||
| Magnesium | 47.17 mg | (16 %) | ||
| Iron | 1.45 mg | (10 %) | ||
| Zinc | 1.68 mg | (21 %) | ||
| Saturated fatty acids | 5.07 g | |||
| Cholesterol | 28.92 mg |
Ingredients
- Ingredients
- 1 cup Wheat
- salt
- 2 round Zucchini
- 1 Tbsp Canola oil
- white, ground peppers
- 1 handful Wild herb
- 50 grams sun-dried Tomatoes (in oil)
- 125 grams Feta
- 1 generous pinch grated Organic lemon zest
- 150 grams Yogurt (0.1% fat)
- 4 Tbsps lemon juice
- Garlic salt
- 1 generous pinch sugar
- Wild herb (for garnishing)
Preparation steps
For the zucchini: Preheat the oven to 200°C (approximately 400°F). Cook the wheat in well salted water until al dente. Drain in a colander, rinse and drain well again. Rince, halve and hollow out the zucchini. Chop the pulp into small pieces and set aside. Brush the zucchini halves with oil and season with salt and pepper. Place on a baking sheet and parboil 10-15 minutes in the oven. Sort the herbs, rinse, shake dry and chop coarsely. Drain the tomatoes and cut into 1-2 cm (approximately 1/2 of an inch) wide strips. Mix the wheat with the pulp, herbs and tomatoes. Season with the lemon zest, salt and pepper. Pour the mixture into the hollowed out zucchini. Crumble up the feta and spread over the zucchini. Bake the zucchini for another 15 minutes.
For the sauce: Mix the yogurt with the lemon juice and season with garlic salt, sugar and white ground pepper.
Place the finished zucchini on a plate and pour the sauce around it. Serve with wild herbs as garnish.
