Penn Herb Wellness Guide
Stuffed Zucchini Middle East Style
An exotic way to use those large zucchinis from the garden. The yogurt sauce is a delicious, garlicky treat.
Ingredients
- 3 large zucchini squash
- 1 large onion, chopped
- 1 lb extra lean ground beef, uncooked
- 3/4 cup short grain white rice, uncooked
- 2 Tbs parsley, chopped
- 1 tsp allspice
- 1 tsp salt
- 1 tsp pepper
- 3 cups plain nonfat yogurt
- 1 medium egg white
- 1 Tbs corn starch
- 1 tsp salt
- 3 cloves garlic, minced
Directions
- Preheat oven to 375F (190C).
- Cut zucchini lengthwise and remove seeds. Place cut side up in one or two large casserole dishes (depending on the size of the zucchinis).
- Spray a large skillet with vegetable oil cooking spray. Gently cook onion until transparent.
- Combine cooked onions with ground beef, rice, parsley, allspice, salt, and pepper, and mix thoroughly. Fill each zucchini “boat” with the meat mixture, mounding it up and packing it in.
- Pour 1 cup (240mL) of water on the bottom of each pan, around the squashes. Cover pans tightly with aluminum foil. Bake for 45 minutes.
- Meanwhile, prepare yogurt sauce: In a heavy saucepan, combine yogurt, egg white, cornstarch, and salt. Stir mixture over medium heat until it comes to a boil. Continue to stir and cook for 5 minutes; it will thicken slightly as it cooks. Add garlic and cook for another 2 minutes, stirring constantly.
- When zucchinis have cooked for 45 minutes, remove from oven, uncover, and pour yogurt sauce over zucchinis. Return to oven, uncovered, and cook for 10 minutes more.
- Serve with mashed potatoes or rice and a vegetable side dish.
Nutrition Facts
Calories 349
Calories from Fat 91 (26%)
(15%)Total Fat 10g
(22%)Saturated Fat 4g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
(19%)Cholesterol 57mg
(39%)Sodium 939mg
(30%)Potassium 1037mg
Total Carbohydrate 39g
(12%)Dietary Fiber 3g
Sugars 4g
Sugar Alcohols 0g
(52%)Protein 26g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.