PREP: 30 minutes BAKE: 20 minutes OVEN: 400ºF MAKES 2 servings
• 2 medium zucchini (about 8 ounces each)
• 1 teaspoon olive oil
• 1 fresh poblano chile pepper, seeded and finely chopped*
• 1⁄4 cup finely chopped onion
• 2 cloves garlic, minced
• 1⁄2 cup fresh or frozen corn kernels
• 1⁄3 cup chopped tomato
• 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
1. Preheat oven to 400°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 shells. Place zucchini shells, cut sides up, in a shallow baking pan.
2. In a large nonstick skillet heat oil over medium heat. Add chile pepper and onion. Cook about 6 minutes or until tender, stirring occasionally. Add garlic; cook and stir for 1 minute. Stir in corn, tomato, and drained 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, spoon bean mixture evenly into 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.
PER SERVING: 243 cal., 9 g total fat (4 g sat. fat), 20 mg chol., 274 mg sodium, 31 g carb., 6 g fiber, 15 g pro.
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.
make it vegan
Substitute desired soy cheese for the Monterey Jack cheese.