Zucchini Stuffed with Rice

5
Average: 5 (2 votes)
(2 votes)
Zucchini Stuffed with Rice
share Share
print
bookmark_border Copy URL
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 55 min.
Ready in
Calories:
406
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie406 cal.(19 %)
Protein23 g(23 %)
Fat17 g(15 %)
Carbohydrates40 g(27 %)
Sugar added0 g(0 %)
Roughage6.4 g(21 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E4.9 mg(41 %)
Vitamin K36.5 μg(61 %)
Vitamin B₁1 mg(100 %)
Vitamin B₂0.4 mg(36 %)
Niacin10 mg(83 %)
Vitamin B₆0.7 mg(50 %)
Folate85 μg(28 %)
Pantothenic acid1.5 mg(25 %)
Biotin18.5 μg(41 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C75 mg(79 %)
Potassium1,012 mg(25 %)
Calcium133 mg(13 %)
Magnesium145 mg(48 %)
Iron6.3 mg(42 %)
Iodine16 μg(8 %)
Zinc2.6 mg(33 %)
Saturated fatty acids3.2 g
Uric acid162 mg
Cholesterol18 mg
Complete sugar11 g

Ingredients

for
4
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)
For Tomato Sauce
2 Tbsps olive oil
2 chopped onions
1 can peeled Tomatoes (800 grams)
salt
peppers (freshly ground)l
Tabasco sauce
How healthy are the main ingredients?
TomatoMozzarellahamPine nutsolive oilBasil

Preparation steps

1.

Preheat the oven to 200°C (approximately 400°F).

2.

Bring broth with rice to boil, season with salt and cook, covered, for about 20 minutes on low heat.

3.

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.

4.

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.