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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. Add mashed and whole chickpeas to skillet and mix chickpeas and 2 tablespoons soy parmesan 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”
October 14th, 2010 at 1:49 pm
I have a HUGE amount of yellow summer squash from the garden, so I substituted that for the zucchini (and did it in the oven). It was just lovely. I think it would have been stunning if I could have salted it. I’m still getting used to the no salt thing. The chick peas gave it a wonderful mouth feel and helped thicken up the filling. Thank you for the recipe.