Riz bil Kousa Mahshi

Riz bil Kousa Mahshi is a delicious Lebanese stuffed zucchini dish featuring aromatic rice and high-protein ground meat, making it a wholesome and satisfying meal. This dish is not only rich in flavor but also packed with nutrients, perfect for a cozy dinner.

Ingredients

• Zucchini - 2 medium-sized
• Ground beef or lamb - 200 grams
• Rice (preferably short-grain) - 100 grams
• Onion, finely chopped - 1 small
• Tomato paste - 1 tablespoon
• Garlic, minced - 2 cloves
• Cinnamon powder - 1/2 teaspoon
• Allspice - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Water or broth - 500 ml
• Fresh parsley, chopped - 2 tablespoons

Steps

1. Prepare the zucchinis by washing them, cutting off the tops, and hollowing them out using a small spoon or a corer, leaving some flesh for texture.
2. In a skillet, heat 1 tablespoon of olive oil over medium heat, add the chopped onion, and sauté until translucent.
3. Add the minced garlic and ground meat to the skillet, cooking until the meat is browned.
4. Stir in the rice, tomato paste, cinnamon, allspice, salt, and black pepper, mixing well until the rice is coated with the meat mixture.
5. Add 200 ml of water or broth to the mixture, cover, and simmer for about 10 minutes until the rice absorbs some liquid but is still slightly undercooked.
6. Remove the skillet from heat and stir in the chopped parsley.
7. Stuff the hollowed zucchinis with the rice and meat mixture, packing it gently but not too tightly.
8. In a large pot, heat the remaining olive oil, add the stuffed zucchinis, and pour the rest of the water or broth over them until they are almost submerged.
9. Cover the pot and cook on low heat for about 30 minutes until the zucchinis are tender and the rice is fully cooked.
10. Serve warm, drizzling with a bit of olive oil if desired.

Nutrition

• Calories: 450
• Protein: 25 g
• Carbs: 45 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 7 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• High in protein from the meat, supporting muscle growth and repair.
• Rich in vitamins and minerals from zucchini and herbs, promoting overall health.

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