Couscous and Vegetable-Stuffed Zucchini

Couscous and Vegetable-Stuffed Zucchini

Health Rating
Prep Cook Ready in Servings
10 min 30 min 40 min 4
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Ingredients


1/4 tsp Black pepper
1/2 cup Couscous, dry (whole wheat)
3 tbsp Basil, fresh (thinly sliced)
1 clove(s) Garlic (minced)
1 tbsp Margarine
1 tbsp Oregano, dried (fresh)
1 tbsp Parsley, fresh (chopped)
1 medium Tomato (seeded and chopped)
1/4 tsp Salt
1/2 cup Vegetable stock/broth
2 small Yellow onion (diced)
4 medium Zucchini
1 cup, diced Gouda cheese

Instructions


In saucepan, melt margarine over medium-high heat; cook onions and garlic until softened, about 3 minutes. Add tomato and pinch each of the salt and pepper; cook for 1 minute.

Add vegetable stock and bring to boil; stir in couscous. Cover and remove from heat; let stand for 5 minutes. Fluff with fork. Stir in 2/3 cup of the Gouda cheese, basil, parsley and oregano.

Meanwhile, trim ends off zucchini; slice lengthwise in half. Using melon baller or spoon, scoop out pulp, leaving scant 1/2-inch (1 cm) thick walls. Sprinkle with remaining salt and pepper.

Divide couscous mixture among zucchini; sprinkle with remaining cheese. Place on baking sheet and cover with foil; bake in 400°F (200°C) oven until fork-tender, 25 to 30 minutes.

Nutrition Facts

Per Portion

Calories 302
Calories from fat 123
Calories from saturated fat 65
Total Fat 13.6 g
Saturated Fat 7.2 g
Trans Fat 0.2 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 5.5 g
Cholesterol 40 mg
Sodium 605 mg
Potassium 736 mg
Total Carbohydrate 29.9 g
Dietary Fiber 4.8 g
Sugars 7.7 g
Protein 14.9 g

Dietary servings

Per Portion


Grain 0.7
Milk Alternative 0.7
Vegetables 3.6

Energy sources


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