Middle Eastern · Dinner
Stuffed Zucchini with Rice and Meat (Low-Calorie)
Zucchini shells stuffed with lean ground beef, rice, allspice and cinnamon, baked in a light tomato broth. Lean beef and reduced oil keep the dish lighter than the traditional version while maintaining its warm spiced, tomato-forward Levantine character.
$4
25 minsPrep
35 minsCook
60 minsTotal
MediumLevel
Nutrition per serving
385Calories
26.5gProtein
13.8gFat
38.8gCarbs
9.8gSugar
5.8gFiber
842mgSodium
68mgChol
5.1gSat Fat
1080mgPotassium
95mgCalcium
4.1mgIron
1.9mcgVitamin B12
38mgVitamin C
low-calorie
low-cholesterol
high-fiber
low-calorie
Instructions
1
Prep
Halve the zucchini lengthwise and hollow out the centers with a melon baller, leaving a 1/4-inch shell to form boats, then mince the garlic, chop the mint and parsley.
2
Mix
Combine the ground beef, drained rinsed rice, garlic, allspice, cinnamon, mint, parsley, salt and pepper by hand until spices distribute evenly.
3
Stuff
Pack the beef-rice mixture loosely into the hollowed zucchini halves, filling just below the rim to allow rice expansion.
4
Braise
Heat oil in a shallow pot over medium, arrange stuffed zucchini cut-side up, add tomatoes and stock, and simmer covered over low heat 30–35 minutes until rice is tender and zucchini yields to a fork.
5
Plate
Transfer zucchini to a plate, spoon tomato broth over top, and finish with lemon juice.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g lean ground beef
- 44 medium zucchini (about 300g), whole
- 1/2 cup90g white rice, uncooked
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 2 clove2 clove garlic
- 1/2 tsp1/2 tsp allspice
- 1/2 tsp1/2 tsp ground cinnamon
- 2 tbsp2 tbsp fresh mint
- 2 tbsp2 tbsp fresh parsley
- 1 tsp1 tsp salt
- 1/4 tsp1/4 tsp black pepper
- 2 tsp2 tsp olive oil
- 1 cup240ml chicken stock, low sodium
- 2 tsp2 tsp lemon juice
