Beef and Almond Stuffed Zucchini Boats

Beef and Almond Stuffed Zucchini Boats

Print Recipe Pin Save
Developed by Ellie Krieger, R.D. for the Almond Board of California
Active Time45 minutes
Total Time1 hour 15 minutes
Makes4

Ingredients

  • 1/4 cup bulgur wheat 50 mL, uncooked
  • 4 g medium zucchini (about 1/2 pound each) 227 mL
  • 1/3 cup almonds slivered, 75 mL
  • 1 tablespoon olive oil 15 mL
  • 1 small onion diced (about 1 cup, 250 mL)
  • 2 large cloves garlic minced
  • 1/2 pound lean ground beef 227 g, at least 90% lean
  • 1 1/2 teaspoons cumin ground, 7 mL
  • 1 teaspoon coriander ground, 5 mL
  • 1/2 teaspoon cinnamon ground, 2 mL
  • 1/4 teaspoon red pepper flakes 1 mL
  • 1 teaspoon salt 1 mL
  • 3 tablespoons golden raisins 45 mL
  • 1 14.5 oz. can no-salt-added tomatoes strained, diced, juice reserved, 411 g
  • 1/4 cup plus 1 tablespoon (15 mL) parsley chopped fresh for garnish, 50 mL
  • 1/2 cup no-salt added tomato sauce 125 mL

Instructions

  • Preheat the oven to 375 F (190 C). Cook the bulgur according to the directions on the package. Cut the zucchini in half lengthwise and scoop out the seeds with a spoon.
  • Toast the almonds in a dry skillet over a medium heat, stirring occasionally, until they are fragrant and golden brown, about 3 minutes. Allow them to cool then chop them coarsely.
  • Heat the oil in a large skillet over medium-high heat. Add the onions and cook, stirring, until they are soft and translucent, about 3 minutes. Add the garlic and cook for 1 minute more. Add ground beef and cook, breaking it up with a wooden spoon into small pieces, until it is nearly all browned, about 3 minutes. Stir in the cumin, coriander, cinnamon, red pepper flakes, and 1/2 teaspoon (2 mL) of the salt and cook for 1 minute more. Add the cooked bulgur, raisins and strained diced tomatoes and cook another 2-3 minutes. Remove from the heat and stir in the almonds and 1/4 cup (50 mL) of the parsley.
  • Combine the reserved tomato juice, tomato sauce and remaining 1/2 teaspoon (2 mL) of salt in a 9x13 baking dish. Place the zucchini boats into the dish, cut side up, on top of the sauce and fill each zucchini boat generously with the beef mixture. Cover tightly with foil and bake for 30 minutes, then remove the foil and bake for 10 minutes more, until the zucchini is cooked through but still slightly firm. To serve, place 2 zucchini halves on a plate and drizzle with tomato sauce and garnish with parsley.

Nutrition

Serving: 2zucchini halves and 2 tablespoons (30 mL) tomato sauce | Calories: 320kcal | Carbohydrates: 31g | Protein: 19g | Total Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 35mg | Sodium: 660mg | Potassium: 1014mg | Fiber: 8g | Vitamin E: 3.9mg | Calcium: 112mg | Magnesium: 95mg
Nutrition Facts
Beef and Almond Stuffed Zucchini Boats
Serving Size
 
2 zucchini halves and 2 tablespoons (30 mL) tomato sauce
Amount per Serving
Calories
320
% Daily Value*
Total Fat
 
14
g
22
%
Saturated Fat
 
3
g
19
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
8
g
Cholesterol
 
35
mg
12
%
Sodium
 
660
mg
29
%
Potassium
 
1014
mg
29
%
Carbohydrates
 
31
g
10
%
Fiber
 
8
g
33
%
Protein
 
19
g
38
%
Vitamin E
 
3.9
mg
26
%
Calcium
 
112
mg
11
%
Magnesium
 
95
mg
24
%
* Percent Daily Values are based on a 2000 calorie diet.

Be the first to comment

Leave a Reply