Recipe : Stuffed Zucchini light (335 kcal) "how recipes"

Amount	4 Person (s)
Preparation	15 mins
Baking	50 min
Cost of revenue	Cheap
Level of difficulty	Easy

INGREDIENTS

Stuffed Zucchini light (335 kcal) "how recipes"

• 200 g basmati rice
• 400 g ground beef 5% MF
• 2 courgettes
• 200 g tomato coulis
• 2 c. tablespoons of olive oil
• 30 g Parmesan
• 1 onion
• thyme
• basil
• salt and pepper

PREPARATION

1

Preheat your oven thermostat. 7 (200 ° C).

2

Wash the zucchini and cut in half lengthwise. Using a spoon, pour each half of the zucchini flesh and keep aside.

3

Peel the onions and garlic. Then chop.

4

Sauté the chopped zucchini in 2 tbsp. tablespoons of olive oil with onions and garlic. Add ground beef and sauté the while mixing with a fork. Sprinkle with thyme and basil. Season with salt and pepper.

5

Fill the zucchini halves with the stuffing and place them in a baking dish .

6

Pour the tomato sauce over the zucchini and bake 30 to 40 minutes.

7

Few minutes before the end of cooking, sprinkle with parmesan and bake. Finish by passing the dish under the grill for a few minutes.

8

Boil a large volume of water. Then put the rice to cook 8 to 10 minutes depending on the time indicated.

9

Serve accompanied by rice stuffed zucchi

SUMMARY

 Caloric value for 1 person: 75 kcal Rice - Ground Beef 160 kcal - 12.5 kcal Zucchini - Tomato sauce 5.13 kcal - 45 kcal Olive Oil - 29 kcal Parmesan - TOTAL 335 kcal

DIETETIQUE

This recipe has different food groups that our bodies need. Rice provides our needs carbohydrates to keep our blood sugar stable. Zucchini reinforce this stability through their glycemic fibres. beef ensures our protein needs. Parmesan strengthens our protein while adding calcium for our bones. Finally olive oil complements our needs essential fatty acids for the balance of our body. Complete this meal with a fruit dessert.


Stuffed Zucchini light (335 kcal) "how recipes"