Tuna stuffed zucchini balls
March 19, 2018

Tuna stuffed zucchini balls March 19, 2018

Tuna stuffed zucchini balls
45 min

At work, I usually get the question what kind of meal would be high in protein and low in carbs. Of course, the question comes mainly from sports people. But for those who practice little or no sport, it is beneficial for your body to eat as little carbohydrates as possible in the evening.
Are you a great eater like me and are you wondering whether you will be satisfied? Then I can tell you that the proteins are just going to take care of this. If the amount of protein is high enough you will not be bothered by a growling stomach and therefore no hunger when you are done eating.

Tuna has always been an excellent source of protein and therefore very popular among our athletes but how can you serve a tasty, not boring meal?

After having received that question several times, I took a browse in my closet and took a few tuna cans, fresh herbs and my favourite vegetables ... the zucchini.

The result of my trial "tuna stuffed zucchini balls" has been tasted and approved by the whole family. Furthermore, the amount of protein in this recipe is twice as big as these from the carbohydrates. Now the whole family has approved my recipe it's your turn to try it yourself.

Ingredients (4 servings)

  • 4 zucchini bolls
  • 150g tuna in own juice
  • 300g fat-free greek yoghurt
  • 1 tbsp capers
  • 2 tbsp extra virgin olive oil
  • 6 pitted black olives (cut)
  • Handful fresh mint leaves
  • 1 shallot
  • 1 garlic clove
  • 140gr frozen peas
  • 2 tsp tamari soy sauce (reduced salt)
  • juice of 1/2 lime
  • Pepper & salt

Method

1
Preheat the oven to 180 ° C.
2
Cut off the top of the zucchini's (keep aside) and empty the zucchini's using a small spoon.
3
Mix in a large bowl the following ingredients: tuna (drained and rinsed), fat-free Greek yoghurt, olive oil, black olives, peas, tamari sauce and pepper & salt.
4
Chop the shallot and garlic into small pieces and fry them in a pan over a low heat.
5
Add the tuna mixture to the shallot and garlic and fry everything while stirring.
6
Add in the end the olives, capers and shredded mint and let it simmer (add some pepper and salt if necessary).
7
Fill the zucchini balls with the tuna filling, replace the top (the hat) of the zucchinis, drizzle some olive oil on top and bake in the oven for about 30 minutes or until you easily can pierce your zucchini with a fork.
8
Take it out and sprinkle with some freshly squeezed lemon juice.

Good to know

Still have some tuna filling left? Just keep it refrigerated and use it as spread on your sourdough rye bread.

Is the amount of proteins not high enough? Prepare some quinoa to accompany with your zucchini. Your meal will contain another 5 extra grams of protein per 100 grams prepared quinoa.

Nutrition facts

Serving size 1 zucchini
Energy (kcal) 195,0
Fat (g) 6,2
Saturated fat (g) 0,5
Carbohydrates (g) 11,5
Dietary fiber (g) 2,0
Sugars (g) 6,7
Protein (g) 22,9

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