Mediterranean Stuffed Zucchini

Number of Servings: 6 (183g)
Active Time: 30 min.
Total Time: 1 hour 15 min.
Mediterranean Stuffed Zucchini

When you hear Mediterranean you naturally think of tomatoes and olive oil which are included here, but raisins, fresh mint and cinnamon? You’ve got to try it. Your tastebuds will thank you. If you want to swap in brown or wild rice, you’ll want parboil the rice before adding it to the mix.

Ingredients

  • 3 zucchini, ends trimmed
  • 1 Tbsp. olive oil
  • ½ cup onion, chopped
  • ½ cup tomato, finely chopped
  • ½ cup uncooked long grain rice
  • ¼ cup raisins
  • 2 tsp. mint
  • ½ tsp. salt
  • ½ tsp. cinnamon
  • ⅛ tsp. pepper
  • ¾ cup tomato sauce
  • 1 Tbsp. pine nuts

Directions

  1. Put the zucchini in a medium saucepan. Add enough water to cover and boil until tender (5 minutes).
  2. Preheat oven to 350ºF. Prepare a baking dish with non-stick cooking spray.
  3. Split the zucchini in half lengthwise and scoop out most of the pulp. Reserve pulp, chop, and set aside.
  4. Heat the olive oil in a non-stick saucepan. Add the onion and sauté over medium heat until tender (4-5 minutes). Add the zucchini pulp and remaining ingredients except the pine nuts and tomato sauce. Cover and simmer over low heat until rice is tender (15-20 minutes).
  5. Toast the pine nuts in a small skillet over medium heat until fragrant (3-5 minutes). Stir them into the rice mixture.
  6. Stuff the mixture into the zucchini shells. Arrange the zucchini on the prepared baking dish and pour the tomato sauce over and around the shells. Cover with foil and bake until heated through (25-30 minutes).

Nutrition Facts

6 servings per container

Serving Size 183g

Amount per serving
Calories 135
% Daily Value*
Total Fat 4g 5%
Saturated Fat 0.5g 3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg 0%
Sodium 350mg 15%
Total Carbohydrate 24g 9%
Dietary Fiber 2.5g 7%
Total Sugars 8g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 14g
Protein 3g
Vitamin D 0mcg 0%
Calcium 35mg 2%
Iron 1.1mg 6%
Potassium 475mg 10%
Vitamin A 23.2mcg 2%
Vitamin C 22.9mg 25%
Vitamin E 1.1mg 6%
Vitamin K 8.8mcg 8%
Thiamin 0.1mg 8%
Riboflavin 0.1mg 8%
Niacin 1.8mg 15%
Vitamin B6 0.3mg 20%
Folate 33.3mcg 8%
Vitamin B12 0mcg 0%
Biotin 2.8mcg 10%
Chloride 13.4mg 0%
Pantothenate 0.5mg 0%
Phosphorus 85.1mg 6%
Iodine 2.4mcg 2%
Magnesium 34.9mg 8%
Zinc 0.7mg 10%
Selenium 2.8mcg 6%
Copper 0.2mg 20%
Manganese 0.6mg 25%
Chromium 0.2mcg 0%
Molybdenum 13.6mcg 30%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Zucchini Squash, Tomato Sauce (tomato Puree (water, Tomato Paste), Water, Less Than 2% Of: Salt, Citric Acid, Spice, Tomato Fiber, Natural Flavor), Rice, Tomatoes, Onion, Raisins, Olive Oil, Pine Nuts, Salt, Cinnamon, Peppermint, Black Pepper.

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