| Stuffed Zucchini: |
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Flavorful zucchini shells are stuffed with rice and tomatoes and baked until tender. If you prefer you can substitute a combination of vegetables for the rice.
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PREPARATION TIME: 10 minutes
COOKING TIME: 35 minutes
SERVES: 4
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| 4 medium zucchini | 2 Tbsp. fresh bread crumbs |
| 1 Tbsp. olive oil | 1/4 tsp. chili powder |
| 1 onion, peeled and chopped | 1 Tbsp. fresh lime or lemon juice |
| 1 clove garlic, peeled and minced | 1/4 tsp. salt, or to taste |
| 2 ripe tomatoes, diced | 1 cup spicy tomato sauce (recipe is listed) (can be canned) |
| 1 cup white or brown rice, cooked | |
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1. Preheat the oven to 350 degrees.
2. Cut each zucchini in half lengthwise. With a sharp knife or melon baller, scoop out the insides, leaving a 1/4-inch shell. Finely chop the flesh and reserve.
3. In a nonstick skillet, heat the oil. Add the onion and garlic, and sauté for 5 minutes over medium heat, until the onion is soft. Add the chopped zucchini flesh and tomatoes, and sauté for 2 to 3 minutes. Stir in the cooked rice, bread crumbs, chili powder, lime juice, and salt. Simmer for 2 minutes, until the flavors are well blended.
4. Fill each zucchini shell with an equal portion of the stuffing. Cover and bake in a casserole dish for 30 to 40 minutes. Serve hot with spicy tomato sauce.
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- Per Serving
- 208 calories; 5g protein; 38g carbohydrates; 4g fat, 112mg sodium; 0mg cholesterol; 2g fiber
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