Directions:
- Preheat oven to 375 degrees.
- Cut zucchini lengthwise and remove seeds.
- Place cut side up in one or two large casseroles dishes (depending one the size of the squash.) Spray a large skillet with oil cooking spray, gently cook onion until transparent.
- Combine cooked onions with ground beef, rice, parsley, allspice, salt and prpper, and mix throughly.
- Fill each zucchini boat with the meat mixture, mounding it up and packing it in.
- Pour 1 cup (240ml) water on the bottom of each pan, around the squashes.
- Cover pans tightly with aluminum foil, bake 45 minutes.
- Meanwhile, prepare yogurt sauce: In a heavy saucepan, combine yogurt, egg white, cornstarch, and salt.
- Stir mixture over medium heat until it comes to a boil.
- Continue to stir and cook for 5 minutes; it will thicken slightly as it cooks.
- Add garlic and cook for another 2 minutes, stirring constantly.
- When Zucchini has cooked for 45 minutes, remove from oven, uncover, and pour yogurt sauce over Zucchini.
- Return to oven, uncovered and cook for 10 minutes more.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 290.65 Kcal (1217 kJ) | ||
| Calories from fat | 47.47 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.27g | 8% | |
|---|---|---|---|
| Cholesterol | 80.06mg | 27% | |
| Sodium | 882.31mg | 37% | |
| Potassium | 584.86mg | 12% | |
| Total Carbs | 27.36g | 9% | |
| Sugars | 4.81g | 19% | |
| Dietary Fiber | 1.75g | 7% | |
| Protein | 31.18g | 62% | |
| Vitamin C | 6.7mg | 11% | |
| Iron | 2.1mg | 12% | |
| Calcium | 162.5mg | 16% | |
| Amount Per 100 g | |||
| Calories | 110.03 Kcal (461 kJ) | ||
| Calories from fat | 17.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2g | 8% | |
|---|---|---|---|
| Cholesterol | 30.31mg | 27% | |
| Sodium | 334.03mg | 37% | |
| Potassium | 221.42mg | 12% | |
| Total Carbs | 10.36g | 9% | |
| Sugars | 1.82g | 19% | |
| Dietary Fiber | 0.66g | 7% | |
| Protein | 11.8g | 62% | |
| Vitamin C | 2.6mg | 11% | |
| Iron | 0.8mg | 12% | |
| Calcium | 61.5mg | 16% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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