Stuffed Summer Squash
In the summertime, the market is overflowing with zucchini and other summer squashes. This recipe will work with yellow squash, cousa/kousa, or even a big, hollowed out patty pan squash.
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Serves4 (2 halves each)
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Ingredients
- 4 zucchini, cut in half lengthwise or other summer squash
- 3 cups rice, brown, cooked from 1 cup dry
- 1 cup tomatoes, diced
- 1 cup squash pulp (from summer squash listed above)
- 1 cup beans, white, canned, drained and rinsed
- 1/3 cup sliced black olives, drained
- 1 tablespoon basil
- 4 tablespoons Parmesan cheese, grated
Directions
- Preheat oven to 350 degrees F. Place zucchini in a large microwaveable bowl with 3 tablespoons water. Cover and microwave on high for 5 minutes or until tender. Let cool.
- Scoop out pulp from zucchini, leaving a long cavity for stuffing. Place pulp in a bowl and mix with brown rice, tomatoes, beans, olives and basil.
- Place the zucchini shells in a baking dish. Stuff the zucchini with the stuffing mixture.
- Top with grated Parmesan cheese. Bake for about 30 minutes, until cheese is golden brown.
Recipe Tips
Use peppers in place of summer squash.
Try different grains like couscous or quinoa.
Nutrition Facts
Stuffed Summer Squash
Amount Per Serving (2 halves eachg)
Calories 226
Calories from Fat 45
% Daily Value*
Total Fat 5g
8%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 5mg
2%
Sodium 410mg
17%
Potassium 918mg
26%
Total Carbohydrates 41g
14%
Dietary Fiber 7g
28%
Sugars 11g
Protein 10g
20%
Vitamin A
65%
Vitamin C
61%
Vitamin D0%
Calcium
11%
Iron
14%
* Percent Daily Values are based on a 2000 calorie diet.
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