Meat Recipes

STUFFED ZUCCHINI

An exotic way to use those large zucchinis from the garden. The yogurt sauce is a delicious, garlicky treat.

INGREDIENTS
3 large zucchini squash
1 large onion, chopped
1 pound (455g) extra lean ground beef, uncooked
3/4 cup (150g) short grain white rice, uncooked
2 Tbsp (5g) parsley, chopped
1 tsp (2g) allspice
1 tsp (6g) salt
1 tsp (4g) pepper
3 cups (680g) plain nonfat yogurt
1 medium egg white
1 Tbsp (8g) corn starch
1 tsp (6g) salt
3 cloves garlic, minced

SERVES 6

1. Preheat oven to 375°F (190°C).

2. Cut zucchini lengthwise and remove seeds. Place cut side up in one or two large casserole dishes (depending on the size of the zucchinis).

3. Spray a large skillet with vegetable oil cooking spray. Gently cook onion until transparent.

4. Combine cooked onions with ground beef, rice, parsley, allspice, salt, and pepper, and mix thoroughly. Fill each zucchini "boat’ with the meat mixture, mounding it up and packing it in.

5. Pour 1 cup (240mL) of water on the bottom of each pan, around the squashes. Cover pans tightly with aluminum foil. Bake for 45 minutes.

6. Meanwhile, prepare yogurt sauce: In a heavy saucepan, combine yogurt, egg white, cornstarch, and salt. Stir mixture over medium heat until it comes to a boil. Continue to stir and cook for 5 minutes; it will thicken slightly as it cooks. Add garlic and cook for another 2 minutes, stirring constantly.

7. When zucchinis have cooked for 45 minutes, remove from oven, uncover, and pour yogurt sauce over zucchinis. Return to oven, uncovered, and cook for 10 minutes more.

8. Serve with mashed potatoes or rice and a vegetable side dish.

NUTRITION FACTS
Calories: 358
Total Fat: 13g
% Calories from fat: 34%
Protein: 24g
Carbohydrate: 34g
Cholesterol: 54mg
Sodium: 862mg