Couscous and Cheese-Stuffed Zucchini

Couscous and Cheese-Stuffed Zucchini Image Author: Canadian Living Credits: Couscous and Cheese-Stuffed Zucchini Image

This all-in-one entrée uses fresh herbs and vegetables that are available all year round. To make it a side dish, simply divide the filling among six to eight small zucchini.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: October 2012

Ingredients

  • 1 tablespoon butter
  • 2 shallots diced
  • 1 clove garlic minced
  • 1 tomato seeded and chopped
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 cup vegetable broth
  • 1/2 cup whole wheat couscous
  • 1 cup shredded Gouda cheese
  • 3 tablespoons fresh basil leaves thinly sliced
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh oregano
  • 4 zucchinis (about 1-1/2 lb/675 g total)

Method

In saucepan, melt butter over medium-high heat; cook shallots and garlic until softened, about 3 minutes. Add tomato and pinch each of the salt and pepper; cook for 1 minute.

Add broth and bring to boil; stir in couscous. Cover and remove from heat; let stand for 5 minutes. Fluff with fork. Stir in 2/3 cup of the Gouda cheese, basil, parsley and oregano.

Meanwhile, trim ends off zucchini; slice lengthwise in half. Using melon baller or spoon, scoop out pulp, leaving scant 1/2-inch (1 cm) thick walls. Sprinkle with remaining salt and pepper.

Divide couscous mixture among zucchini; sprinkle with remaining cheese. Place on baking sheet and cover with foil; bake in 400°F (200°C) oven until fork-tender, 25 to 30 minutes.

Nutritional facts Per serving: about

  • Fibre 6 g
  • Sodium 497 mg
  • Sugars 4 g
  • Protein 12 g
  • Calories 248.0
  • Total fat 11 g
  • Potassium 515 mg
  • Cholesterol 41 mg
  • Saturated fat 7 g
  • Total carbohydrate 28 g

%RDI

  • Iron 12.0
  • Fibre 0.0
  • Folate 18.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 22.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 27.0
  • Vitamin C 18.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
Share X
Quick & Easy

Couscous and Cheese-Stuffed Zucchini

Login