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Low-Fat Cooking

Turkey-Stuffed Squash


For this traditional East European recipe, buy zucchini that are large enough that the centers can be scooped out and stuffed with a generous tablespoon of turkey filling.

The traditional sweet-and-sour white sauce is made with nonfat milk and nonfat dry milk for extra body. Stir the vinegar in at the last minute or the sauce could curdle.

East European Stuffed Zucchini With Dill Sauce

Active Work Time: 45 minutes * Total Preparation Time: 1 hour, 20 minutes


4 zucchini, cut crosswise into thirds

1/2 pound ground turkey

1/2 cup cooked rice

1 tablespoon chopped onion

2 tablespoons nonfat egg substitute

1/2 teaspoon salt

1/8 teaspoon pepper

Nonstick cooking spray

* Hollow out centers of zucchini with apple corer, leaving 1/4-inch shell all the way around. Discard meat of zucchini. Blanch hollowed-out zucchini in boiling water 1 minute. Stand upright and drain on paper towels.

* Combine ground turkey, rice, onion, egg substitute, salt and pepper. Stuff turkey mixture into centers of each zucchini.

* Arrange stuffed zucchini in single layer in deep 10-inch baking dish sprayed with nonstick cooking spray. Lightly spray zucchini with nonstick cooking spray. Bake at 375 until tender and lightly browned, about 30 minutes.



4 cloves garlic, minced

Nonstick cooking spray

2 1/4 cups nonfat milk

2 tablespoons nonfat dry milk

1 tablespoon sugar

1 1/2 tablespoons minced dill

3/4 teaspoon salt

1/4 cup flour

1/4 cup water

1 1/2 tablespoons white vinegar

* Saute garlic in medium saucepan sprayed with nonstick cooking spray over medium heat, stirring frequently, until tender but not browned, 1 to 2 minutes. Add milk, nonfat dry milk, sugar, dill and salt and bring to boil over medium-high heat.

* Blend flour and water until smooth. Stir into boiling milk. Reduce heat and simmer until thickened, about 1 minute. Stir in vinegar.

Pour hot sauce over zucchini. Return to oven and heat through, about 5 minutes.

4 servings. Each serving: 210 calories; 871 mg sodium; 31 mg cholesterol; 2 grams fat; 30 grams carbohydrates; 19 grams protein; 0.67 gram fiber.

Plate from Saks Fifth Avenue, Pasadena; napkin from Salutations Home, Pasadena and Brentwood.

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