Southwest stuffed zucchini

Dietician's Tip

A medium zucchini has more potassium than a medium banana has.

Ingredients

  • 2 poblano peppers
  • 3 large ripe zucchinis (about 2 pounds)
  • 2 cups fresh corn kernels (about 4 ears)
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon olive oil
  • 1 tablespoon fresh lime juice
  • 3/4 teaspoon ground cumin
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup water
  • 1/2 cup tomato sauce
  • 1/2 cup uncooked quinoa
  • 3 ounces soy cheese, shredded (about 1 cup packed)

Directions

Heat broiler to high. Cut peppers in half lengthwise; discard seeds and membranes. Place peppers skin side up on a foil-lined baking sheet; flatten with hand. Broil 8 minutes or until roasted. Let cool. Coarsely chop peppers and place in a bowl.

Cut zucchinis in half. Carefully scoop out each zucchini like a canoe, leaving shells intact. Chop removed zucchini flesh. Add zucchini, corn and onion to pan. Broil 10 minutes, stirring twice.

Add zucchini and corn mixture to chopped peppers, then stir in oregano, oil, lime juice, cumin and black pepper.

Heat oven to 350 F. Place quinoa in a fine sieve, and place sieve in a large bowl. Cover quinoa with water. Using your hands, rub the grains together for 30 seconds. Rinse and drain. Repeat the procedure twice.

In a medium saucepan, combine water, tomato sauce and quinoa. Bring to boil. Cover, reduce heat and simmer for 15 minutes or until liquid is absorbed. Remove from heat. Fluff quinoa with a fork.

Add quinoa to zucchini and corn mixture. Toss well. Spoon about 3/4 cup mixture into each zucchini shell. Sprinkle with cheese. Bake at 350 F for 20 minutes or until cheese is golden brown.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 201
Total carbohydrate: 31 g
Cholesterol: 0 mg
Dietary fiber: 5 g
Monounsaturated fat: 2 g
Protein: 8 g
Saturated fat: 1 g
Serving size: 1/2 stuffed zucchini
Sodium: 157 mg
Total fat: 5 g

DASH Eating Plan Servings

Fats and oils: 1
Grains and grain products: 1
Nuts, seeds and dry beans: 1/2
Vegetables: 1

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 1
Nonstarchy vegetables: 1
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fats: 1
Protein and dairy: 1/2
Vegetables: 1

Last Updated Jul 18, 2015


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