Recipe: Stuffed Zucchini with Black Beans, Corn & Poblano Pepper

Ingredients:

  • 2 medium zucchini (about 8 ounces each)
  • 1 tsp olive oil
  • 1 fresh poblano chili pepper, seeded and finely chopped
  • 1/4 cup finely chopped onion
  • 2 cloves garlic, minced
  • 1/2 cup chopped tomato (1 small)
  • 1/2 cup whole kernel corn (fresh or frozen)
  • 1/3 cup canned no-Salt-added black beans, rinsed and drained
  • 1/2 cup shredded reduced-fat Monterrey Jack cheese
  • 2 Tbsp fresh cilantro, chopped
Directions:1.  Turn oven on to 400 degrees F
2.  Rinse zucchini under cold running water & pat dry with towel.  Cut ends off zucchini (about 1/4 inch) & cut zucchini in half top to bottom.
3.  Using a small spoon, scoop out the “pulp” – the insides of the zucchini – and throw away, leaving only zucchini “shells” (outside the zucchini with empty middle, ready to fill).  Place zucchini  shells (cut side up) in a shallow baking pan.
4.  Rinse chile pepper & cut in half lengthwise.  Use a spoon to scoop out the seeds – throw them away.  Chop the seedless pepper & onion into small pieces.
5.  Heat oil over medium heat in a large non-stick fry pan (skillet).  Add chile pepper & onion – cook for about 6 minutes, until tender, stirring every few minutes.
6.  Add garlic & cook for about 1 minute more.
7.  Rinse & chop the tomato.  Rinse and drain the black beans.  Stir in corn, tomato & black beans.  Cook for about 2 minutes, stirring occasionally, so everything is warm and cooking.
8.  Remove the pan from the stove.  Stir in half the cheese (1/4 cup) & the cilantro.
9.  Using a small spoon, scoop the bean mixture into each zucchini – dividing the bean mixture evenly between each piece of zucchini – pack-in the filling lightly into the zucchini & allowing it to mound or overflow as needed.
10.  Sprinkle each piece lightly with the remaining cheese (1/4 cup).
11.  Place the pan with the filled zucchinis in the oven & bake for about 20 minutes, until zucchini is tender.

DIABETIC EXCHANGE:  per serving ( 1 serving = 2 zucchini halves):  3 vegetable, 1 starch, 1 medium-fat meat, 1 fat