Directions:
- Preheat oven to 200°C.
- Cut the stalk fron the zucchini, then slice the top so that it is wide enough to be stuffed.
- Using a melon baller scoop out the flesh and put in a small pot together with the sliced tops, carrot, 1 cup water and roughly chopped onion. Simmer about 30 minutes or until the carrots are tender. when cooled blend until smooth.
- Mix the tuna, cooked rice, egg, capers, tomato,onions, anchovies and olives with a fork until mixed ( do not use a processor).
- Fill the zucchini with the mixture but do not over fill. Place pieces of cheese on top, then drizzle with olive oil. sprinkle some oregano and season.
- Place in an ovenproof dish.
- At this point you may throw in some quartered, medium sized potato and some extra sliced onions to the dish and they will cook at the same time.
- Cover in foil and bake for 30 minutes, then remove the foil and bake for another 30 minutes or until potatoes are done.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 373.65 Kcal (1564 kJ) | ||
| Calories from fat | 100.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.15g | 17% | |
|---|---|---|---|
| Cholesterol | 67.28mg | 22% | |
| Sodium | 643.03mg | 27% | |
| Potassium | 249.57mg | 5% | |
| Total Carbs | 46.07g | 15% | |
| Sugars | 2.05g | 8% | |
| Dietary Fiber | 2.15g | 9% | |
| Protein | 19.37g | 39% | |
| Vitamin C | 13.3mg | 22% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 0.7mg | 4% | |
| Calcium | 35.4mg | 4% | |
| Amount Per 100 g | |||
| Calories | 187.8 Kcal (786 kJ) | ||
| Calories from fat | 50.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.6g | 17% | |
|---|---|---|---|
| Cholesterol | 33.82mg | 22% | |
| Sodium | 323.18mg | 27% | |
| Potassium | 125.43mg | 5% | |
| Total Carbs | 23.15g | 15% | |
| Sugars | 1.03g | 8% | |
| Dietary Fiber | 1.08g | 9% | |
| Protein | 9.74g | 39% | |
| Vitamin C | 6.7mg | 22% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 0.4mg | 4% | |
| Calcium | 17.8mg | 4% | |
* 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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