Cinnamon Almonds

Yield: 4 servings

Active time: 45 minutes

Total time: 1 hour 15 minutes

Ingredients

1 / 4 cup (50ml) of bulgur (uncooked)

4 medium zucchini (about ½ pound, 227 g each)

1 / 3 cup (75 mL) slivered almonds

1 tsp tablespoons (15ml) olive oil

1 small onion, diced (about 1 cup, 250 mL)

2 large cloves garlic, minced

1 / 2 lb (227 g) lean ground beef (at least 90% lean)

1 1 / 2 tsp Tea (7 ml) ground cumin

1 tsp teaspoon (5 ml) ground coriander

1 / 2 teaspoon (2 mL) ground cinnamon

1 / 4 c. tsp (1 mL) red pepper flakes

1 tsp tsp (1 ml) salt

3 c. tablespoons (45 ml) golden raisins

1 14.5 oz can (411 g) no salt added diced tomatoes, strained, juice reserved

1 / 4 cup (50 ml) chopped fresh parsley, 1 tablespoon plus (15 mL) for garnish

1 / 2 cup (125 mL) without added salt, tomato sauce

Itinerary:

Preheat oven to 375 ° F (190 º C). Cook the bulgur according to package directions. Cut zucchini in half lengthwise and remove seeds with a spoon.

Toast the almonds in a dry skillet over medium heat, stirring occasionally, until fragrant and golden brown, about 3 minutes. let cool and chop coarsely.

Heat oil in large skillet over medium-high. Add onions and cook, stirring, until they are tender and translucent, about 3 minutes. Add garlic and cook 1 minute more. Add ground beef and cook, breaking it with a wooden spoon into small pieces, until it is almost all golden, about 3 minutes. Stir in cumin, coriander, cinnamon, red pepper, and 1 / 2 c. tsp (2 ml) salt and cook 1 minute more. Add cooked bulgur, raisins and diced tomatoes and cook another tense 2-3 minutes. Remove from heat and add the almonds and 1 / 4 cup (50 ml) parsley.

Combine reserved tomato juice, tomato sauce and remaining 1 / 2 teaspoon (2 mL) salt in a baking dish 9x13. Place zucchini boats in the dish, cut side up, on top of the sauce and fill each zucchini boat generously with the mixture of beef. Cover tightly with foil and bake for 30 minutes, then remove foil and bake for 10 minutes, until zucchini is cooked but still slightly firm. To serve, place 2 zucchini halves on a platter and drizzle with tomato sauce and garnish with parsley.

Nutritional analysis per serving, halved 2 zucchini and 2 tablespoons (30 ml) tomato sauce

Calories: 320 kcal, Fiber: 8 g, Fat: 14 g, Cholesterol: 35 mg Saturated Fat: 3 g, Sodium: 660 mg

Monounsaturated Fat: 8 g Calcium: 112 mg, polyunsaturated fat: 2 g Magnesium: 95 mg,

Protein: 19 g, Potassium: 1014 mg Carbohydrates: 31 g Vitamin E: 3.9 mg