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Stuffed Zucchini
Helps Fight Cancer: Colon, Liver
Equipment
- Microwave
- Stove
Ingredients
- 1/2 cup textured vegetable protein small crumbles
- 2 zucchini medium to large
- 1 tbsp Earth Balance butter
- 1/2 cup onion diced
- 2 cloves garlic minced
- 1 cup mushrooms diced
- 1 1/2 tsp smoked paprika powder
- 1 tsp Italian seasoning ***Click on Italian Seasoning Recipe link
- 1/2 tsp chili powder
- 1/4 cup tomato sauce
- 1 tbsp soy sauce low sodium, NO SODIUM BENZOATE
- 1/4 tsp black pepper cracked
Instructions
- Place the textured vegetable protein in a bowl full of water to rehydrate and set aside.
- Poke holes all over the zucchini with a fork and place on a microwave safe plate. Microwave on high in 2 minute intervals, flipping each time, until they are tender and can be pierced easily with a knife. Remove from the microwave to cool.
- In a large pan heat the butter over medium to high heat. Add the onion and garlic, saute until transparent for about 5-7 minutes. Add the mushrooms and brown on all sides.
- Drain the TVP and add to the pan along with paprika, cumin, chili powder, and Italian seasoning. Stir well; letting cook for another 2 minutes to release the fragrance.
- Continue to add the soy sauce, tomato sauce then reduce the heat to low.
- Slice the zucchini in half and scoop out the pulp with a spoon. Roughly chop the pulp and add back into the pan and stir well.
- Plate zucchini half's and fill with mixture and top with black pepper. Enjoy!
Notes
Serves well with plant-based sour cream, diced avocado, or fresh chopped cilantro.
Nutrition with Essential Amino Acids
Nutrition Facts
Stuffed Zucchini
Amount Per Serving (1 Serving)
Calories 211.59
Calories from Fat 57
% Daily Value*
Fat 6.3g10%
Saturated Fat 1.65g10%
Sodium 344.36mg15%
Potassium 1282.94mg37%
Carbohydrates 26.54g9%
Fiber 8.22g34%
Sugar 8.89g10%
Protein 17.41g35%
Vitamin A 587.68IU12%
Vitamin B1 0.16mg11%
Vitamin B2 0.29mg17%
Vitamin B3 2.33mg12%
Vitamin B5 0.91mg9%
Vitamin B6 0.65mg33%
Vitamin C 29.07mg35%
Vitamin D 0.05µg0%
Vitamin E 0.9mg6%
Vitamin K 8.98µg9%
Calcium 110.71mg11%
Copper 0.25mg13%
Folate 42.35µg11%
Iron 3.92mg22%
Manganese 0.36mg18%
Magnesium 40.98mg10%
Phosphorus 116.29mg12%
Selenium 4.43µg6%
Zinc 0.84mg6%
Ess-Arginine 106.21mg
Ess-Histidine 60.25mg
Ess-Isoleucine 94.07mg
Ess-Leucine 148.41mg
Ess-Lysine 137.08mg
Ess-Methionine 37.15mg
Ess-Phenylalanine 98.29mg
Ess-Threonine 82.37mg
Ess-Tryptophan 28.47mg
Ess-Valine 162.33mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.
