Zucchini Stuffed with Rice and Ground Meat
Healthy, because
Even smarter
Nutritional values
In contrast to conventional husked rice, unhusked brown rice has significantly more vital substances to offer. The rich magnesium content takes over important tasks for a healthy muscle and nerve function and also ensures a faster metabolism.
The filling also works well for vegetarian dishes: replace the minced beef with cooked red lentils and season with tomato paste, salt, pepper and paprika powder.
(Percentage of daily recommendation)
| Calorie | 572 cal. | (27 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 68 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 38.8 μg | (65 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12 mg | (100 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 63 μg | (21 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 13.2 μg | (29 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,010 mg | (25 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 4.7 mg | (59 %) | ||
| Saturated fatty acids | 6.7 g | |||
| Uric acid | 223 mg | |||
| Cholesterol | 47 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 300 grams Long grain rice
- 300 grams Ground meat (lean)
- 1 large onion
- 2 garlic cloves
- 4 Tomatoes
- 2 tsps dried thyme
- salt
- freshly ground peppers
- olive oil
- 4 Zucchini
Preparation steps
Combine rice with 600 ml (approximately 2 1/2 cup) of salted water and bring to a boil, cook for about 20 minutes, simmering, or until rice is al dente. Drain well.
Rinse zucchini, cut off stalks and halve lengthwise. Scoop out pulp with a teaspoon, leaving about 1 cm (approximately 1/2 inch) shells.
Chop zucchini pulp finely. Peel garlic and onion, chop finely. Rinse and halve tomatoes, remove seeds and dice.
Heat 4 tablespoons of olive oil in a pan and saute onion and garlic for a few minutes. Add meat and saute until crumbly on medium heat. Add rice and zucchini pulp, saute for 4-5 minutes and add tomatoes. Season with salt, pepper and thyme. Cook, stirring, for a few minutes.
Arrange zucchini halves in an oiled baking dish and brush the insides with a little oil. Season with salt and pepper, stuff with meat mixture. Bake in preheated oven at 180°C (approximately 350°F) for about 25-30 minutes. Remove from oven and serve.
