Stuffed Zucchini with Black Beans, Corn and Poblano Pepper | Midwest Living
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Stuffed Zucchini with Black Beans, Corn and Poblano Pepper

Stuffed Zucchini with Black Beans, Corn and Poblano Pepper

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  • Makes: 2 servings
  • Prep 30 mins
  • Bake 20 mins

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Zucchini "boats" overflow with Tex-Mex flavors and pack the heat of poblano pepper.

Ingredients

  • 2 medium zucchini (about 8 ounces each)
  • 1 fresh poblano chile pepper, seeded and finely chopped*
  • 1/4 cup finely chopped onion
  • 1 teaspoon olive oil
  • 2 cloves garlic, minced
  • 1/2 cup fresh or frozen whole kernel corn
  • 1/3 cup chopped tomato (1 small)
  • 1/3 cup canned no-salt-added black beans, rinsed and drained
  • 1/2 cup shredded reduced-fat Monterey Jack cheese (2 ounces)
  • 2 tablespoons snipped fresh cilantro

Directions

  1. Preheat oven to 400 degrees F. Trim ends of zucchini; cut each zucchini in half lengthwise. Using a melon baller or a small measuring spoon, scoop out and discard pulp, leaving 1/4-inch-thick shells. Place zucchini shells, cut sides up, in a shallow baking pan.
  2. In a large nonstick skillet cook chile pepper and onion in hot oil over medium heat about 6 minutes or until tender, stirring occasionally. Add garlic; cook and stir for 1 minute more. Stir in corn, tomato, and black beans. Cook about 2 minutes or until heated through, stirring occasionally. Remove from heat. Stir in 1/4 cup of the cheese and the cilantro.
  3. Using a small spoon, divide bean mixture evenly among zucchini halves, packing filling lightly and mounding as needed. Sprinkle with the remaining 1/4 cup cheese. Bake, uncovered, about 20 minutes or until zucchini is tender.

Tip

  • *Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition Facts

(Stuffed Zucchini with Black Beans, Corn and Poblano Pepper)

Servings Per Recipe 2, cal. (kcal) 243, Fat, total (g) 9, Thiamin (mg) 0, Riboflavin (mg) 1, Niacin (mg) 2, Pyridoxine (Vit. B6) (mg) 1, Folate (µg) 97, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 274, Potassium (mg) 1009, calcium (mg) 283, iron (mg) 3, sugar (g) 6, pro. (g) 15, vit. A (IU) 1603, vit. C (mg) 2, Vegetables () 3, Starch () 1, Medium-Fat Meat () 1, Fat () 1, Carb Choice () 2, chol. (mg) 20, sat. fat (g) 4, carb. (g) 31, Monounsaturated fat (g) 2, Polyunsaturated fat (g) 1, fiber (g) 6

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