Directions:
- Combine bulgur and boiling water in a bowl; stir well. Cover and let stand 30 minutes.
- Preheat oven to 375°.
- Cut each zucchini in half lengthwise; scoop out pulp, leaving a 1/4-inch-thick shell, and set shells aside. Chop pulp to measure 1 1/2 cups.
- Heat oil in a large nonstick skillet over medium heat. Add 1 1/2 cups zucchini pulp, onion, cumin, and garlic; sauté 1 minute. Add bulgur, cheese, and next 6 ingredients (cheese through pepper); stir well.
- Spoon 1/3 cup bulgur mixture into each zucchini shell, and place in a 13 x 9-inch baking dish. Cover and bake at 375° for 25 minutes.
- Note: To make a Zucchini-Bulgur Bake, replace zucchini pulp with 1 1/2 cups peeled, chopped zucchini. Spoon bulgur mixture into a 1-quart casserole instead of shells. Cover and bake at 375° for 25 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 211.51 Kcal (886 kJ) | ||
| Calories from fat | 33.26 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.7g | 6% | |
|---|---|---|---|
| Cholesterol | 4.73mg | 2% | |
| Sodium | 221.3mg | 9% | |
| Potassium | 1101.05mg | 23% | |
| Total Carbs | 37.56g | 13% | |
| Sugars | 8.11g | 32% | |
| Dietary Fiber | 8.73g | 35% | |
| Protein | 9.94g | 20% | |
| Vitamin C | 69.3mg | 115% | |
| Vitamin A | 0.4mg | 12% | |
| Iron | 47.2mg | 262% | |
| Calcium | 115mg | 12% | |
| Amount Per 100 g | |||
| Calories | 66.85 Kcal (280 kJ) | ||
| Calories from fat | 10.51 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.17g | 6% | |
|---|---|---|---|
| Cholesterol | 1.5mg | 2% | |
| Sodium | 69.95mg | 9% | |
| Potassium | 348mg | 23% | |
| Total Carbs | 11.87g | 13% | |
| Sugars | 2.56g | 32% | |
| Dietary Fiber | 2.76g | 35% | |
| Protein | 3.14g | 20% | |
| Vitamin C | 21.9mg | 115% | |
| Vitamin A | 0.1mg | 12% | |
| Iron | 14.9mg | 262% | |
| Calcium | 36.4mg | 12% | |
* 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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