Southwest stuffed zucchini - Mayo Clinic

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Southwest stuffed zucchini

Print Products and services By Mayo Clinic Staff

Dietitian s tip

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

Number of servings

Serves 6 High FiberHealthy carb

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.

Nutritional analysis per serving

Serving size 1 2 stuffed zucchini

Calories 201Total fat 5 gSaturated fat 1 gTrans fat 0 gMonounsaturated fat 2 gCholesterol 0 mgSodium 157 mgTotal carbohydrate 31 gDietary fiber 5 gAdded sugars 0 gProtein 8 g

Mayo Clinic Healthy Weight Pyramid Servings

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

Diabetes Meal Plan Choices

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

DASH Eating Plan Servings

Fats and oils 1 Grains and grain products 1 Nuts, seeds and dry beans 1/2 Vegetables 1 DASH diet: Recommended servings Sample DASH menus Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center. ShareTweet July 18, 2015

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