Zucchini Stuffed with Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 406 cal. | (19 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 36.5 μg | (61 %) | ||
| Vitamin B₁ | 1 mg | (100 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 18.5 μg | (41 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 1,012 mg | (25 %) | ||
| Calcium | 133 mg | (13 %) | ||
| Magnesium | 145 mg | (48 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 162 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 11 g |
Ingredients
- For the stuffed zucchini
- 400 milliliters Vegetable broth
- 150 grams cooked Brown rice
- 4 Zucchini
- 125 grams Mozzarella
- ½ bunch Basil
- 4 Tbsps chopped Pine nuts
- salt
- peppers (freshly ground)
- 100 grams cooked ham (sliced)
Preparation steps
Preheat the oven to 200°C (approximately 400°F).
Bring broth with rice to boil, season with salt and cook, covered, for about 20 minutes on low heat.
Rinse zucchinis, wipe dry and cut in half lengthwise. With a dessert spoon, remove pulp, leaving about 1 cm (approximately 1/2-inch) thick shells. Cut mozzarella into small cubes. Rinse, shake dry and chop basil. Cut ham into small cubes. For tomato sauce, heat oil in a pan and saute onions on low heat until translucent. Crush tomatoes with potato masher. Sprinkle zucchini pulp with Tabasco sauce and season with salt and pepper. Add tomato puree and zucchini pulp to onions and simmer sauce for about 15 minutes.
Combine rice with mozzarella, pine nuts, ham and basil. Season with salt and pepper. Fill zucchini shells with rice mixture. Ladle tomato sauce into a large ovenproof dish, top with stuffed zucchini and bake in preheated oven at 200°C (approximately 400°F) for about 20 minutes. Place on plates and serve.
