be_ixf;ym_202109 d_20; ct_50
Health Information Library Recipes Southwest stuffed zucchini

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.

Last Updated: July 18th, 2015