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


Pygal 40% 463.182585284 167.058632719 41% 328.450889905 266.012335185 20% 329.098153738 123.522279366 40% 41% 20% Carbohydrates Fat Protein
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