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How to make stuffing

 How to make stuffing

Discover healthy tips for cooking delicious stuffing and how to make it.

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Ingredients to prepare the stuffed dish

To prepare the stuffing, you need the following ingredients:

  • 10 zucchini beads about 10 cm long.
  • Salt, to taste.
  • 2 tablespoons of tomato paste.

Filling Ingredients:

  • 200 grams of long grain rice.
  • 250 grams of ground meat.
  • Tomato cut into small pieces.
  • Half an onion, chopped.
  • 1/3 cup of chopped parsley.
  • 1/3 cup chopped mint.
  • 1/3 cup chopped coriander.
  • Pinch of hot paprika.
  • A teaspoon of spices.
  • 1 teaspoon cumin.
  • Salt and black pepper to taste.
  • 20 g of melted butter.
  • 2 tablespoons of olive oil.
Note: You can prepare the mixed stuffing like eggplant stuffing and capsicum, in addition to zucchini as desired, of course

Steps to prepare the stuffed dish

Here are the steps for preparing the stuffing:

  1. Soak the rice for about 15 minutes, then wash it well.
  2. Prepare the filling by adding rice, minced meat, tomatoes, onions, parsley, mint, cilantro, various spices, butter, and olive oil. Stir the filling well using your hand to blend well.
  3. Remove the dried zucchini stems to prepare the zucchini for digging. Begin digging. Scoop out the zucchini pulp in a medium way and allow room to stuff the zucchini with rice and meat.
  4. Wash the zucchini after digging it in a bowl containing water and a tablespoon of salt, then dry it.
  5. Stuff the zucchini with the rice and meat filling, and leave a 1 cm gap to give the filling room for leveling and expansion.
  6. Fill a large saucepan with water, add tomato paste and salt to it, then place the stuffed zucchini and wait for a boil, then keep the fire quiet and leave for about an hour.
  7. Yogurt can be served alongside the stuffed, in addition to tomato paste sauce

Nutritionist's notes

  • Don't dig the vegetables too much to leave a thicker skin that's rich in dietary fiber.
  • Choose lean red meat because these contain a high concentration of saturated fats, which cause the arteries to narrow.
  • Replace white rice with bulgur, which is rich in dietary fiber that protects against constipation and contributes to a feeling of fullness.
  • When adding oil to the filling, use one teaspoon of oil for every one cup of bulgur, because the oil contains a large number of calories.
  • Cook the pitted vegetable pulp over low heat and have it with the stuffed plate.
  • More than spices because they have many health benefits.
  • Tomato paste may cause irritation in symptoms in patients with stomach ulcers or GERD, so it is preferable to use natural tomato juice or eat a stuffed with milk, for example.
  • To reduce the amount of fat, you can do without adding butter and only use olive oil.

Stuffed dish and diabetics

  • Replace white rice with brown rice or bulgur, as the high fiber content in them will reduce the absorption of sugar through the intestine and thus control its high level in the blood.
  • Pay attention to the ground meat used, and choose low-fat meat to reduce cholesterol and harmful fats.
  • Don't neglect the count of the carb rations this meal provides.

Stuffed dish and heart patients

  • It is preferable for you to eat the "fasting" stuffed meat without the ground meat, which may provide you with a high percentage of cholesterol and sodium that you are indispensable for, or choose the meat from the low-fat type.
  • It is preferable to increase the percentage of fiber in this dish because of its great health benefits in promoting cardiovascular and arterial health by replacing the rice with bulgur or brown rice or eating the pulp of pitted vegetables after cooking them with the dish.

Stuffed dish and pregnant women

  • The dish is very useful and ideal for you during pregnancy, as it is a complete meal rich in various nutrients and protein that are essential for you.
  • Calculate the appropriate portions of this dish for you so that your calories do not exceed the daily allowable limit.
  • The presence of zucchini and increasing the proportion of fiber you eat by using bulgur instead of rice in this dish, this will help you prevent constipation.

Nutritional values per serving

  • Calories 1490 kcal
  • Total fat 51.1 grams
  • Saturated fat 15.7 g
  • Cholesterol 43 milligrams
  • Sodium is 5067 milligrams
  • Carbohydrates 236.5 g
  • Dietary fiber 36.4 grams
  • Total sugars 40.1 g
  • Protein 44.7 grams