Recipe Details

Mediterranean Stuffed Zucchini

Number of Servings: 6

Serving Size: 1/2 Stuffed zucchini

Abbondanza! Stuffed with rice, raisins, pine nuts, and aromatic mint and cinnamon, this dish is a sure-fire winner.

The most versatile of summer squashes, zucchini has a mild flavor and tender texture that harmonize well with other ingredients. Choose squash about 7-8 inches long, since zucchini loses flavor and can be watery when it's overgrown.

Name: Amount:
zucchini, (1-1/2 pounds total), ends trimmed 3 ea
olive oil 1 Tbsp
onion, chopped 0.50 cup
tomato, finely chopped 0.50 cup
uncooked long grain rice 0.50 cup
raisins 0.25 cup
fresh mint 2 tsp
salt 0.50 tsp
ground cinnamon 0.50 tsp
freshly ground pepper 1 pinch
tomato sauce 0.75 cup
pine nuts 1 Tbsp
1:

Put the zucchini in a medium saucepan. Add enough water to cover and boil about 5 minutes, or just until tender.

2:

Preheat the oven to 350 degrees F. Prepare a baking dish with nonstick pan spray.

3:

Split the zucchini in half lengthwise; leaving a 1/4-inch shell, scoop out the pulp. Chop the pulp from 1 zucchini; set aside. Save the rest for another use (mixed vegetables, soup, stew).

4:

Heat the olive oil in a nonstick saucepan. Add the onion and sauté over medium heat until tender, about 5 minutes. Add the chopped zucchini pulp and all the other ingredients except the pine nuts and tomato sauce. Cover and simmer over low heat about 15 minutes, or until the rice is almost tender.

5:

Toast the pine nuts in a small skillet over medium heat for 3 to 5 minutes until light brown and fragrant. Stir them into the rice mixture.

6:

Stuff the mixture into the zucchini shells. Arrange the zucchini on the prepared baking dish and pour the tomato sauce over and around the shells. Cover with foil; bake 25 to 30 minutes.

Nutritional Information (per serving)
Calories 128
Calories from Fat 30
Total Fat 3g
Saturated Fat 0g
Cholesterol 0mg
Sodium 383mg
Potassium n/a
Carbohydrates 23g
Dietary Fiber 2g
Sugars 8g
Protein 3g
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a
Folic Acid n/a
Dietary Exchange 1 Starch1 Vegetable1/2 Fat, monounsaturated