Riz bil Kousa

Riz bil Kousa is a flavorful Lebanese rice dish featuring zucchinis stuffed with a high-protein filling of ground meat and spices, all served over a bed of aromatic rice. This dish not only satisfies the palate but also provides a comforting, wholesome meal that's perfect for any occasion.

Ingredients

• Zucchini - 2 medium
• Ground beef or lamb - 200 grams
• Long-grain rice - 100 grams
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Tomato paste - 2 tablespoons
• Cinnamon - 1/2 teaspoon
• Allspice - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Chicken or vegetable broth - 250 ml
• Fresh parsley - 1 tablespoon, chopped (for garnish)

Steps

1. Begin by preparing the zucchinis. Cut the tops off the zucchinis and carefully hollow them out using a small spoon or a corer, leaving a thin wall. Set aside.
2. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add chopped onion and minced garlic, sautéing until soft and translucent, about 3-4 minutes.
3. Add the ground meat to the skillet, breaking it up with a spoon. Cook for about 5-7 minutes until browned.
4. Stir in the tomato paste, cinnamon, allspice, salt, and black pepper. Cook for an additional 2 minutes, then remove from heat.
5. Stuff each hollowed zucchini with the meat mixture, packing it in gently.
6. In a medium pot, heat the remaining tablespoon of olive oil over medium heat. Add the rice and stir to coat in the oil, cooking for about 2 minutes.
7. Pour in the chicken or vegetable broth, and bring to a boil. Once boiling, reduce the heat to low, cover, and simmer for 15-20 minutes until the rice is cooked and the liquid is absorbed.
8. While the rice is cooking, place the stuffed zucchinis in a shallow pan and add enough water to cover the bottom of the pan (about 100 ml). Cover with a lid and steam over low heat for 20 minutes, until the zucchinis are tender.
9. Once the rice and zucchinis are done, fluff the rice with a fork and serve it on a plate, placing the stuffed zucchinis on top. Garnish with fresh parsley.

Nutrition

• Calories: 450
• Protein: 25 g
• Carbs: 50 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 700 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 6 g
• Unsaturated Fat: 14 g
• Water: 0.25 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in vitamins and minerals from zucchini and spices, contributing to overall health.

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