Vegetarian Delicacy

Stuffed Zucchini with White Sauce

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Stuffed Zucchini with White Sauce
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
226
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie226 kcal(11 %)
Protein10.94 g(11 %)
Fat10.83 g(9 %)
Carbohydrates22.76 g(15 %)
Sugar added1.05 g(4 %)
Roughage1.37 g(5 %)
Vitamin A163.94 mg(20,493 %)
Vitamin D0.57 μg(3 %)
Vitamin E0.85 mg(7 %)
Vitamin B₁0.16 mg(16 %)
Vitamin B₂0.4 mg(36 %)
Niacin3.38 mg(28 %)
Vitamin B₆0.37 mg(26 %)
Folate45.72 μg(15 %)
Pantothenic acid0.77 mg(13 %)
Biotin1.25 μg(3 %)
Vitamin B₁₂0.53 μg(18 %)
Vitamin C39.42 mg(41 %)
Potassium482.93 mg(12 %)
Calcium245.41 mg(25 %)
Magnesium47.17 mg(16 %)
Iron1.45 mg(10 %)
Zinc1.68 mg(21 %)
Saturated fatty acids5.07 g
Cholesterol28.92 mg

Ingredients

for
4
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)
How healthy are the main ingredients?
Fetatomatosugarsaltzucchini

Preparation steps

1.

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.

2.

For the sauce: Mix the yogurt with the lemon juice and season with garlic salt, sugar and white ground pepper.

3.

Place the finished zucchini on a plate and pour the sauce around it. Serve with wild herbs as garnish.