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Sunday, January 12, 2014

[Healthy_Recipes_For_Diabetic_Friends] Mediterranean Stuffed Zucchini - 12.4g Carbs, 4.2g Fiber, 5.5g Sugar

Mediterranean Stuffed Zucchini - 12.4g Carbs, 4.2g Fiber, 5.5g Sugar

From: Living Without Magazine- August/September 2008

This dinner dish uses produce that's brimming with antioxidants. For added plate appeal, try round-shaped heirloom zucchini. Serve with gluten-free rolls and tossed garden greens.
Servings: 4

4 medium zucchini
1 Tbsp coconut or olive oil
8 oz ground lamb (may substitute ground beef or turkey)
1 medium onion, chopped
2 garlic cloves, minced
1 medium tomato, chopped
3 Tbsp fresh cilantro, minced
3 Tbsp fresh mint, minced
1 Tbsp fresh oregano, minced OR 2 tsp dried oregano, crumbled
1/2 tsp ground cinnamon
1/2 tsp salt
1/4 tsp black pepper

1. Preheat oven to 400 degrees. Oil a 9x13-inch baking dish.

2. Trim the ends off the zucchini and cut in half lengthwise. Scoop out center flesh with a melon baller or small spoon, leaving at least a 1/4-inch shell to make 8 "boats." Chop zucchini flesh and set aside. Place zucchini boats in prepared baking dish.

3. Place oil in a large skillet and saute lamb, onion and garlic over medium heat until meat is cooked and onion softened, about 4 to 5 minutes. Add reserved chopped zucchini flesh and continue cooking for 2 minutes.

4. Remove skillet from heat and stir in chopped tomato, cilantro, mint, oregano, cinnamon, salt and pepper. Fill zucchini boats with equal amounts of stuffing.

5. Place zucchini in preheated oven and bake uncovered for 30 minutes or until zucchini are tender-crisp. Serve hot.
Living Without - The magazine for people with allergies and food sensitivities

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 321 g
Nutrition per Serving: 167 Calories, 46 Calories from Fat, 5.1g Total Fat, 2g Saturated Fat, 0g Trans Fat, 51mg Cholesterol, 357mg Sodium, 12.4g Total Carbs, 4.2g Dietary Fiber, 5.5g Sugars, 19.3g Protein
Vitamin A 19% - Vitamin C 70% - Calcium 7% - Iron 21%
Nutrition Grade: A

Good points:
    High in iron
    High in manganese
    High in niacin
    High in phosphorus
    High in potassium
    High in riboflavin
    High in selenium
    High in vitamin A
    Very high in vitamin B6
    High in vitamin B12
    Very high in vitamin C
    High in zinc