Quinoa Stuffed Zucchini

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The table will be delighted when you serve these zucchini “boats” filled with a savoury stuffing. A mouth-watering change from your regular vegetable side dishes.

Tags: Intermediate, 10 mins, Side Dishes, Vegetables, Healthy Insider's Report 2011, President's Choice Blue Menu, Healthy Insider’s Report 2013, Low Sodium, Low in Saturated Fat
Serves: 4
Skill level: Intermediate
Prep time: 10  minutes
Cooking time: 35  minutes
Total: 45  minutes

Additional Information

Ingredients

1/4 cup (50 mL) PC Organics Quinoa
2 medium zucchini, about 1 lb/500 g
15 grape tomatoes, quartered
2 green onions, chopped
¼ cup (50 mL) crumbled drained PC Feta Cheese in Brine (Light)
2 tsp (10 mL) PC Splendido Extra Virgin Olive Oil - Cold Pressed
1-1/2 tsp (7 mL) PC Blue Menu Roasted Garlic Seasoning Blend
1 egg white

Instructions

  1. In small saucepan, bring 1/2 cup (125 mL) water to a boil. Stir in quinoa. Reduce heat to low and simmer, covered, for 15 minutes. Remove from heat and let stand for 5 minutes. Fluff with a fork. Set aside.
  2. Preheat oven to 375°F (190°C).
  3. Slice zucchini in half lengthwise. Scoop seeds onto work surface. Roughly chop seeds. Measure out 1/3 cup (75 mL) of chopped zucchini seeds; discard remainder.
  4. In bowl, stir together measured zucchini seeds, cooled quinoa, tomatoes, green onions, feta, olive oil, garlic seasoning and egg white. Spoon mixture evenly into zucchini halves. Place in 8-inch square (2 L) glass baking dish. Add ½ cup (125 mL) water to bottom of dish. Bake uncovered) in centre of oven for 35 minutes or until zucchini is tender.

Nutritional Information

Makes 4 servings Per serving:
130 calories
fat 5 g (1.5 g of it saturated)
sodium 110 mg
carbohydrate 17 g
fibre 3 g
protein 5 g
Low in Sodium