Zucchini Stuffed with Ground Beef
Healthy, because
Even smarter
Nutritional values
In addition to a high content of dehydrating potassium, courgettes have other things to offer: Magnesium is important for strong muscles and nerves and the iron it contains is important for blood formation and oxygen transport. The minced beef supports the supply of iron and also provides high-quality protein.
A vegetarian variant of this dish is easily conjured up: the minced beef can be replaced, for example, by a finely diced paprika. Or you can add peas, corn, kidney beans or lentils.
(Percentage of daily recommendation)
| Calorie | 453 cal. | (22 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 32.7 μg | (55 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.1 mg | (101 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 3.7 μg | (123 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 923 mg | (23 %) | ||
| Calcium | 296 mg | (30 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 5.9 mg | (74 %) | ||
| Saturated fatty acids | 10.1 g | |||
| Uric acid | 155 mg | |||
| Cholesterol | 61 mg | |||
| Complete sugar | 8 g |
Ingredients
Preparation steps
For the zucchini, rinse the zucchini and cut in half lengthwise. Place in a pan, cover with salted water and simmer, covered, about 2 minutes. Remove, drain and let cool. Scoop the zucchini halves up to a margin of 1 cm (approximately 1/2 inch). Dice scooped flesh finely. Peel onion and garlic and finely chop. Heat 2 tablespoons oil in a pan, add the ground beef and fry until crumbly. Add onion, garlic and zucchini flesh and cook for about 5 minutes. Mix in rice and 4 tablespoons Parmesan, oregano and thyme. Season with salt and pepper.
For the tomato sauce, peel onion and the garlic. Chop both coarsely and fry in oil until translucent. Add canned tomatoes and bring to a boil. Cover and simmer for about 5 minutes. Season with salt, sugar and pepper.
Preheat the oven to 200°C (approximately 400°F) convection.
Fill the zucchini with the ground beef-rice mixture and sprinkle each with 1 tablespoon Parmesan. Pour tomato sauce into a deep baking dish, top with the zucchini halves and bake in a preheated oven for 10-15 minutes. Serve sprinkled with fresh parsley.
