grilled bean filled zucchini

[Guest guest]

* Exported from MasterCook *

 

Grilled Bean Filled Zucchini

 

Recipe By :LOW-FAT COOKING: Associated Press 2000-08-30

Serving Size : 4 Preparation Time :0:00

Categories : Vegetarian Mains

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

4 8-oz zucchini -- cut lengthwise into halves

1 cup chopped red bell pepper

1 cup chopped onion

2 teaspoons minced garlic

1 tablespoon olive oil

1 medium tomato -- seeded, chopped

1 tablespoon fresh basil

15 ounces canned chickpeas

or 1 1/2 cups cooked, dry-packaged chickpeas

1/4 cup grated Parmesan cheese

 

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 skillet, saute chopped zucchini, bell pepper, onion and garlic in

oil until crisp-tender, about 8 minutes.

 

3 .Add tomato and basil and saute until tomato is wilted and mixture is fairly

dry, about 5 minutes.

 

4. Mash drained (rinsed) chickpeas and set aside. Add chickpeas to side of

skillet; coarsely mash about half of them. Mix chickpeas and 2 tablespoons

cheese into zucchini mixture.

 

5. Spoon mixture into reserved zucchini shells; sprinkle with remaining 2

tablespoons cheese. 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. Nutrition information per

main-dish serving: 240 cal., 11 g pro., 7 g fat, 4 mg chol., 37 g carbo., 9 g

fiber, 327 mg sodium.

 

Source:

" BEAN: American Dry Bean Board "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 243 Calories; 7g Fat (23.2% calories from

fat); 11g Protein; 38g Carbohydrate; 9g Dietary Fiber; 4mg Cholesterol; 422mg

Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 1 Fat.

 

NOTES : [AP] Feast on summer vegetables by firing up the grill for Grilled

Bean-Filled Zucchini. There's substance here, in the chickpea or red bean

filling, and there's savory relish in seasonings that include pepper, onion,

garlic and Parmesan cheese. The fat content is still below 7 grams for all the

recipe's full flavor.

 

The grilled zucchini may be served as a main dish for a light lunch with crusty

bread and fruit, or as a side dish perhaps part of a buffet or cookout.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 2603 0 0