Southwest stuffed zucchini
Nutrition Facts
Serving Size 1/2 stuffed zucchini
Calories 201
| Amount Per Serving | ||
| Monounsaturated fat | 2 g | |
|---|---|---|
| Saturated fat | 1 g | |
| Total fat | 5 g | |
| Sodium | 157 mg | |
| Cholesterol | 0 mg | |
| Dietary fiber | 5 g | |
| Protein | 8 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Zucchini is a good source of potassium. One medium zucchini has more potassium than one medium banana.
Ingredients
(Serves 6)- 2 poblano peppers
- 3 large ripe zucchinis (about 2 pounds)
- 2 cups fresh corn kernels (about 4 ears)
- 1 tablespoon chopped fresh oregano
- 1 tablespoon olive oil
- 1 tablespoon fresh lime juice
- 3/4 teaspoon ground cumin
- 1/4 teaspoon freshly ground black pepper
- 1/2 cup water
- 1/2 cup tomato sauce
- 1/2 cup uncooked quinoa
- 3 ounces soy cheese, shredded (about 1 cup packed)
Directions
Heat broiler to high. Cut peppers in half lengthwise; discard seeds and membranes. Place peppers skin side up on a foil-lined baking sheet; flatten with hand. Broil 8 minutes or until roasted. Let cool. Coarsely chop peppers and place in a bowl.
Cut zucchinis in half. Carefully scoop out each zucchini like a canoe, leaving shells intact. Chop removed zucchini flesh. Add zucchini, corn and onion to pan. Broil 10 minutes, stirring twice.
Add zucchini and corn mixture to chopped peppers, then stir in oregano, oil, lime juice, cumin and black pepper.
Heat oven to 350 F. Place quinoa in a fine sieve, and place sieve in a large bowl. Cover quinoa with water. Using your hands, rub the grains together for 30 seconds. Rinse and drain. Repeat the procedure twice.
In a medium saucepan, combine water, tomato sauce and quinoa. Bring to boil. Cover, reduce heat and simmer for 15 minutes or until liquid is absorbed. Remove from heat. Fluff quinoa with a fork.
Add quinoa to zucchini and corn mixture. Toss well. Spoon about 3/4 cup mixture into each zucchini shell. Sprinkle with cheese. Bake at 350 F for 20 minutes or until cheese is golden brown.