Zu-Canoe: Baked Stuffed Zucchini
Servings: 6 Serving Size: 1 cup
Ingredients: Long-Grain Wild Rice, blended
Zucchini, fresh
Vegetable Oil
Yellow Onions, diced Celery, diced
Carrots, diced
Mushrooms, diced
Soy Sauce
Tabasco Sauce, 2-oz bottles
Liquid Eggs, pasteurized and beaten
Cottage Cheese, 1% Low Fat
Mild Chedder Cheese, shredded
5 oz
1-1/3 lb
2 oz
2-1/4 oz
1-2/3 oz
3-2/3 oz
2-7/8 oz
1 oz
1/8 tsp
6 oz
9-1/3 oz
3-5/8 oz
Preparation:
1. Prepare Wild Rice.
2. Cut zucchini in half, lengthwise. Scoop out center of
zucchini to create a boat. Reserve insides (diced) for
use in filling.
Recipe courtesy of
Food & Nutrition at:
ssmhealth.com/stmarys
See Nutritional Daily Values chart on back.
3. In a skillet, heat oil until hot.
4. Add onion, celery and carrot. Sauté until tender.
5. Stir in mushrooms, zucchini centers, soy sauce and
Tabasco.
6. Combine rice, sautéed vegetables, eggs, cottage cheese
and cheddar. Mix until well-blended.
7. Spoon about 2/3-cup (5 oz) in each zucchini half. Bake at
350 degrees for 40 minutes or until zucchini is tender.
Notes:
Nutritional Data
Serving Size: 1 half
(254g)
Amount Per Serving
Calories 284
Calories from Fat 169
% Daily Value*
Total Fat
Saturated Fat
18.8g
29%
6.5g
33%
Trans Fat
0g
Cholesterol 139.2mg
46%
Sodium
31%
741.6mg
Carbohydrate
13.5g
5%
Dietary Fiber
1.8g
0%
Sugars
5.6g
Protein
Vitamin A
Calcium
15.7g
136%
19%
Vitamin C 22%
Iron
9%
*Percent Daily Values are based on a
2,000-calorie diet. Your Daily Values
might be higher or lower based on your
health needs.
Sponsors of the local Community-Supported Agriculture (CSA) project.