Directions:
- Trim the zucchini, but do not peel them.
- Bring a large, shallow pan of lightly salted water to a boil, add the zucchini and simmer for 2 or 3 minutes, until they are lightly cooked.
- Drain well.
- Cut the zucchini in half lengthwise.
- Carefully scoop out the flesh, leaving the succhini shells intact, and chop the flesh into small cubes.
- Place in a bowl and cover with half the chopped onion.
- Sprinkle with the chopped garlic.
- Drizzle 2 tablespoons of the dressing on top, cover and marinate for 2 to 3 hours.
- Wrap the zucchini shells tightly in plastic wrap and chill them until they are required.
- Cut the bell pepper in half and remove the core and seeds.
- Dice the flesh.
- Chop the tomatoes and capers finely.
- Stir the bell peppers, tomatoes and capers into the zucchini mixture with the remaining onion and chopped herbs.
- Season with salt and pepper.
- Pour in enough of the remaining dressing to moisten the mixture and toss well.
- Spoon the filling into the zucchini shells, arrange on a platter and serve garnished with parsley.
- If desired, cut in pieces and serve as an appetizer.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 114.08 Kcal (478 kJ) | ||
| Calories from fat | 87.22 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.69g | 15% | |
|---|---|---|---|
| Sodium | 126.79mg | 5% | |
| Potassium | 153.08mg | 3% | |
| Total Carbs | 5.83g | 2% | |
| Sugars | 1.68g | 7% | |
| Dietary Fiber | 0.73g | 3% | |
| Protein | 1.21g | 2% | |
| Vitamin C | 28.5mg | 47% | |
| Vitamin A | 0.5mg | 16% | |
| Iron | 8.6mg | 48% | |
| Calcium | 9.4mg | 1% | |
| Amount Per 100 g | |||
| Calories | 94.46 Kcal (395 kJ) | ||
| Calories from fat | 72.22 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.02g | 15% | |
|---|---|---|---|
| Sodium | 104.98mg | 5% | |
| Potassium | 126.75mg | 3% | |
| Total Carbs | 4.83g | 2% | |
| Sugars | 1.39g | 7% | |
| Dietary Fiber | 0.61g | 3% | |
| Protein | 1.01g | 2% | |
| Vitamin C | 23.6mg | 47% | |
| Vitamin A | 0.4mg | 16% | |
| Iron | 7.1mg | 48% | |
| Calcium | 7.8mg | 1% | |
* 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.
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