Monday, July 30, 2012

Meatless Monday...Black Bean and Corn Stuffed Zucchini Boats

So zucchini season is upon us...in fact I have already starting getting donations from friends and family in hopes of turning it into a healthy baked good or a scrumptious dinner. So be prepared, there will definetely be more zucchini recipes to come!

Tonight I made my favorite summer salad... a zesty black bean and corn salad. Instead of putting it on a salad or in a tortilla, I put it on halved zucchinis and topped with Cabot habenero cheddar for an delicious vegetarian meal! This recipe makes extra for leftovers- throw it in a casserole or mac and cheese for a "planned-over"! Serve this with a side salad for a light and healthy meal!

A closer look at Zucchini
Zucchini is a variety of summer squash with lots of antioxidant power, thanks to a healthy dose of Vitamin A, C. One cup only provides 20 calories and is a good source of fiber. It's high potassium content makes it a good choice for blood pressure control. It is also a good source of B-complex vitamins.  Those of you prone to gout or calcium-oxalate kidney stones, should keep portions in check and to a minimum due to high levels of oxalates.

Black Bean and Corn Stuffed Zucchini Boats
Serves 4

2 Medium Zucchini, quartered
1 Tsp olive oil

1 can black beans (I like Goya or Eden Organic)
1 tomato, diced
1 cup of frozen corn
1 sweet onion, diced
2 Tbsp lime juice
1 fresh jalepeno
1/4 cup chopped cilantro
1/8 tsp each: garlic powder, cumin, smoked paprika
4 oz Cabot Habenero cheddar, sliced thin or grated
Pepper to taste

Directions:
1. Remove the insides of the squash with a spoon. Preheat oven to 350. Line a baking sheet with tin foil (easy clean-up), place zucchini down, drizzle olive oil over squash and sprinkle with pepper. Bake for 15-20 minutes or until soft.
2. Combine the remaining ingredients except cheese in a bowl and chill.
3. Remove squash and fill with bean salad. Top with cheese.
4. Bake for additional 5 minutes, until cheese is melted.

Nutrition facts: 2 Zucchini boats, plus additional 1/3 cup black bean salad
325 calories, 18 g protein, 35 g CHO, 14 g fat, 11 g fiber, 200 mg sodium









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