health guides

Directions

• Preheat oven to 375°F (190°C).
• Cut zucchini lengthwise and remove seeds. Place cut side up in one or two large casserole dishes (depending on the size of the zucchinis).
• Spray a large skillet with vegetable oil cooking spray. Gently cook onion until transparent.
• Combine cooked onions with ground beef, rice, parsley, allspice, salt, and pepper, and mix thoroughly. Fill each zucchini “boat” with the meat mixture, mounding it up and packing it in.
• Pour 1 cup (240mL) of water on the bottom of each pan, around the squashes. Cover pans tightly with aluminum foil. Bake for 45 minutes.
• Meanwhile, prepare yogurt sauce: In a heavy saucepan, combine yogurt, egg white, cornstarch, and salt. Stir mixture over medium heat until it comes to a boil. Continue to stir and cook for 5 minutes; it will thicken slightly as it cooks. Add garlic and cook for another 2 minutes, stirring constantly.
• When zucchinis have cooked for 45 minutes, remove from oven, uncover, and pour yogurt sauce over zucchinis. Return to oven, uncovered, and cook for 10 minutes more.
• Serve with mashed potatoes or rice and a vegetable side dish.