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Mediterranean Stuffed Zucchini Recipe

Mediterranean Stuffed Zucchini Recipe

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Ingredients

Count

Nutrition

146

Calories

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Ingredients:

Serving

1 1/2 lb (3 medium) zucchini, ends trimmed
1 tbsp olive oil
1/2 cup onion, chopped
1/2 cup tomato, finely chopped
1/2 cup uncooked long grain rice
1/4 cup raisins
2 tsp fresh mint
1/2 tsp salt
1/2 tsp ground cinnamon
1 pinch freshly ground pepper
3/4 cup tomato sauce
1 tbsp pine nuts

Directions:

Put the zucchini in a medium saucepan. Add enough water to cover and boil about 5 minutes, or just until tender.
Preheat the oven to 350 degrees F. Prepare a baking dish with nonstick pan spray.
Split the zucchini in half lengthwise; leaving a 1/4-inch shell, scoop out the pulp. Chop the pulp from 1 zucchini; set aside. Save the rest for another use (mixed vegetables, soup, stew).
Heat the olive oil in a nonstick saucepan. Add the onion and sauté over medium heat until tender, about 5 minutes. Add the chopped zucchini pulp and all the other ingredients except the pine nuts and tomato sauce. Cover and simmer over low heat about 15 minutes, or until the rice is almost tender.
Toast the pine nuts in a small skillet over medium heat for 3 to 5 minutes until light brown and fragrant. Stir them into the rice mixture.
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; bake 25 to 30 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	145.99 Kcal (611 kJ)
Calories from fat	34.43 Kcal
		% Daily Value*
Total Fat	3.83g	6%
Sodium	685.81mg	29%
Potassium	270.31mg	6%
Total Carbs	26.17g	9%
Sugars	4.16g	17%
Dietary Fiber	2.48g	10%
Protein	2.31g	5%
Vitamin C	6.9mg	11%
Vitamin A	0.1mg	3%
Iron	10.6mg	59%
Calcium	22.2mg	2%

Amount Per 100 g
Calories	163.86 Kcal (686 kJ)
Calories from fat	38.64 Kcal
		% Daily Value*
Total Fat	4.29g	6%
Sodium	769.78mg	29%
Potassium	303.4mg	6%
Total Carbs	29.38g	9%
Sugars	4.66g	17%
Dietary Fiber	2.78g	10%
Protein	2.59g	5%
Vitamin C	7.7mg	11%
Vitamin A	0.1mg	3%
Iron	12mg	59%
Calcium	24.9mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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