Zucchini with Rice
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 20 min.
Preparation
Calories:
549
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 549 cal. | (26 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 3.2 μg | (16 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 33 μg | (55 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 13.2 mg | (110 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 11.5 μg | (26 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 967 mg | (24 %) | ||
| Calcium | 592 mg | (59 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 17.1 g | |||
| Uric acid | 203 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Rinse and trim the zucchini and cut in half lengthwise. Scrape out the pulp with a spoon and cut the flesh into cubes.
Cook the rice according to package directions.
2.
Blanch the tomatoes, rinse with cold water, peel, remove seeds and chop the flesh. Drain the tuna and break apart. Drain the corn.
Mix all the ingredients together, season with salt and pepper and spoon into the zucchini slices.
3.
Heat the tomato and mushroom sauce and mix with the cream.
Place the zucchini slices in a baking dish and pour in the tomato sauce. Grate the cheese and shower over the top.
Bake at 175ºC (approximately 350ºF) for 30 minutes.
Serve hot.
