Nutty Stuffed Zucchini Boats
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
2 Large Zucchini's (200 grams each)1 Egg1/3 c. Sunflower Seeds1 onion3 garlic cloves1 tsp. Olive Oil1 can (about 1.25 cups) White beans, drained (I use cannelini)1.5 tsp. Salt1/4 tsp. Black pepper1 Tbs. Chopped Chives (I used dried chives)3 Tbs. Oat bran
1. Toast the sunflower seeds until golden-brown.
2. Whisk the egg in a small bowl and set aside.
3. Cut the zucchini's each in half (lengthwise) and scoop the inside out: be sure to leave a thick enough wall. Keep the inside apart, and place the zucchini “boats” on a non stick baking pan or line a baking tray with parchment paper.
4. Chop the onion and garlic cloves and sauté in the olive oil on medium low for a few minutes until translucent, the add the reserved inside of the zucchini, put the flame on medium, cover and allow to simmer for 10-15 minutes, until the zucchini are nice and tender, mushy almost (check occasionally and stir to keep from burning). Season with salt, pepper and parsley.
Mash the beans with a fork or potato masher, then add the toasted sunflower seeds, egg, oat bran and sautéed zucchini and mix well. Adjust seasoning to taste.
Fill the zucchini boats with the filling and sprinkle the top with some more sunflower seeds.
Cook at 350 F for approx. 30 minutes.
Serving Size: Makes 4 stuffed Zucchini halves (2 servings = 2 Zucchini halves each as a main size, or makes 4 individual servings as an entree)
2. Whisk the egg in a small bowl and set aside.
3. Cut the zucchini's each in half (lengthwise) and scoop the inside out: be sure to leave a thick enough wall. Keep the inside apart, and place the zucchini “boats” on a non stick baking pan or line a baking tray with parchment paper.
4. Chop the onion and garlic cloves and sauté in the olive oil on medium low for a few minutes until translucent, the add the reserved inside of the zucchini, put the flame on medium, cover and allow to simmer for 10-15 minutes, until the zucchini are nice and tender, mushy almost (check occasionally and stir to keep from burning). Season with salt, pepper and parsley.
Mash the beans with a fork or potato masher, then add the toasted sunflower seeds, egg, oat bran and sautéed zucchini and mix well. Adjust seasoning to taste.
Fill the zucchini boats with the filling and sprinkle the top with some more sunflower seeds.
Cook at 350 F for approx. 30 minutes.
Serving Size: Makes 4 stuffed Zucchini halves (2 servings = 2 Zucchini halves each as a main size, or makes 4 individual servings as an entree)
Nutritional Info Amount Per Serving
- Calories: 198.1
- Total Fat: 8.7 g
- Cholesterol: 46.3 mg
- Sodium: 447.4 mg
- Total Carbs: 23.4 g
- Dietary Fiber: 3.6 g
- Protein: 9.9 g
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