Preheat oven to 375 degrees F.
Cut each zucchini in half crosswise. Using a melon baller
, carefully scoop out zucchini flesh, leaving about 1/4 inch flesh intact on all sides and leaving zucchini closed at the bottom of each half. Reserve zucchini flesh for another use, or discard. Reserve zucchini tubes.
Heat oil in a heavy skillet over medium-high heat. Add onion sand cook, stirring, until they are soft and translucent, about 3 minutes. Add garlic
and cook for 2 minutes more. Add ground beef
, coriander and red pepper flakes
and cook until meat is just done and no longer pink, 4 to 5 minutes. Add bulgur, and diced tomatoes
and cook an additional 2 to 3 minutes. Remove from heat and stir in pine nuts
and parsley. Let mixture cool slightly, about 5 minutes. Using a small spoon or clean hands, gently stuff zucchini halves with beef-mixture.
Place zucchini halves in a 9 by 13-inch glass baking dish
. Combine reserved tomato juice, tomato sauce
and salt and pour over zucchini. Cover tightly with foil and place in oven. Bake for 20 minutes. Remove from oven, uncover and rotate zucchini. Re-cover, return dish to oven and bake an additional 20 to 25 minutes, until zucchini is cooked through but still slightly firm. Place 2 zucchini
halves on a plate and serve with tomato sauce.
Calories 200; Total Fat 7 g; (Sat Fat 1 g, Mono Fat 3 g, Poly Fat 2 g) ; Protein 13 g; Carb 23 g; Fiber 5.5 g; Cholesterol 20 mg; Sodium 270 mg
Excellent source of: Protein, Vitamin A, Vitamin B6, Vitamin C, Vitamin K, Manganese
Good source of: Fiber, Riboflavin, Niacin, Vitamin B12, Folate, Copper, Iron, Magnesium, Phosphorus, Potassium, Zinc