Low Fat Koussa Mehchi
Discover the delicious and health-conscious twist on a Middle Eastern classic with this **Low Fat Koussa Mehchi** recipe! Perfectly hollowed zucchinis are stuffed with a flavorful mixture of **lean ground turkey, white rice, aromatic allspice, cinnamon**, and a hint of fresh mint, then simmered in a rich tomato-based sauce. This lighter version of the traditional dish delivers all the hearty, comforting flavors without the extra calories, making it a perfect choice for a wholesome family dinner or meal prep. Ready in just over an hour, this low-fat recipe combines the warmth of homemade comfort food with a nutritious balance, making it a must-try for anyone seeking **healthy Mediterranean cuisine**. Serve with a ladle of tangy tomato sauce for a dish that's as satisfying as it is guilt-free!
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Recipe Information
Ingredients
- 6 medium zucchini
- 250 grams lean ground turkey
- 100 grams white rice
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 2 tablespoons tomato paste
- 400 grams diced tomatoes
- 250 ml water
- 1 tablespoon olive oil
- 1 teaspoon allspice
- 0.5 teaspoon ground cinnamon
- 2 tablespoons fresh mint, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Wash and dry the zucchini, then cut off the tops. Hollow out the zucchinis using a corer, being careful not to pierce the skin.
In a large bowl, combine the ground turkey, rice, chopped onion, minced garlic, allspice, cinnamon, chopped mint, salt, and pepper. Mix well until the ingredients are fully incorporated.
Stuff each hollowed zucchini with the turkey mixture, leaving a little room at the top for the rice to expand as it cooks.
In a large pot over medium heat, heat the olive oil. Add the tomato paste and cook for 2 minutes, stirring constantly.
Add the diced tomatoes and water to the pot, stirring well to combine.
Carefully place the stuffed zucchinis in the sauce, ensuring they are snug and upright.
Bring the sauce to a slow boil, then cover the pot, reduce the heat to low, and simmer for 50 minutes or until the zucchinis and rice are cooked through.
Check occasionally, adding a little more water if the sauce becomes too thick.
Once cooked, remove the zucchinis and let them rest for a few minutes before serving. Serve warm with a spoonful of sauce drizzled on top.
Nutrition Facts
Calories |
947 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.2 g | 48% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 179 mg | 60% | |
| Sodium | 3084 mg | 134% | |
| Total Carbohydrate | 101.2 g | 37% | |
| Dietary Fiber | 26.5 g | 95% | |
| Total Sugars | 48.6 g | ||
| Protein | 72.9 g | 146% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 501 mg | 39% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 5019 mg | 107% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
