Grilled Bean- Filled Zucchini
Here's a recipe that's great for
cooking on the barbeque grill, but it can also be done in an oven (20-30 minutes
at 350 degrees). It has almost no fat and is appropriate for the McDougall
Maximum Weight Loss and Fuhrman Eat to Live Programs.
Recipe By :LOW-FAT COOKING
Adapted By :Susan Voisin
Serving Size : 4
4
8-oz zucchini -- cut lengthwise into halves
1
cup chopped red bell pepper
1
cup chopped onion
2 teaspoons
minced garlic
1
medium tomato -- seeded, chopped
1 tablespoon fresh
basil (or 1 tsp. dried)
15
ounces canned chickpeas
or 1 1/2 cups cooked, dry-packaged chickpeas
1/2 teaspoon salt (optional)
1/4
cup soy parmesan, optional
Preparation time 15 to 20 minutes, grilling 10 to 15 minutes.
1. Hollow out zucchini with a sharp knife, leaving 1/4-inch shells; reserve
shells. Chop zucchini flesh that has been cut out.
2. In a large non-stick skillet, sauté chopped zucchini, bell pepper, onion and
garlic until crisp-tender, about 8 minutes.
3 .Add tomato and basil and sauté until tomato is wilted and mixture is fairly
dry, about 5 minutes.
4. Mash half of the drained (rinsed) chickpeas and set aside. Add chickpeas to
side of skillet; mix chickpeas and 2 tablespoons soy cheese into zucchini
mixture.
5. Spoon mixture into reserved zucchini shells; sprinkle with remaining 2
tablespoons soy parmesan. Grill, covered, over medium-hot coals until zucchini
shells are crisp-tender when pierced with a sharp knife, 10 to 15 minutes.
VARIATION: Replace chickpeas with pinto or other beans.
Makes 4 main-dish servings or 8 side-dish servings.
Source:
"BEAN: American Dry Bean Board"
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