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Stuffed Vidalia Onions

Stuffed Vidalia Onions
  • Prep 30 min
  • Total 2 hr 5 min
  • Servings 4

Vidalia onions create a lively side dish that everyone will love. From Prevention® Healthy Cooking. ...MORE+ LESS-

Ingredients

4
Vidalia or sweet onions
1/2
teaspoon olive oil
2
medium zucchini, shredded
3
cloves garlic, minced
1
teaspoon dried thyme, crushed
1
teaspoon dried basil, crushed
3
tablespoons Progresso™ plain dry bread crumbs
1 1/2
tablespoons chopped toasted pine nuts
3
tablespoons freshly grated Parmesan cheese
1/4
teaspoon salt
1/4
teaspoon freshly ground black pepper

Steps

Hide Images
  • 1
    Preheat the oven to 400°F. Line a small baking pan with foil.
  • 2
    Cut 1/2” off the top of each onion; slightly trim the bottoms so that the onions stand upright. Place the onions, cut side up, in the prepared baking pan and coat with cooking spray. Bake for 1 hour, or until soft. Set aside for 15 minutes, or until cool enough to handle.
  • 3
    Reduce the oven temperature to 350°F.
  • 4
    Remove and discard the onion peels. Using a spoon, scoop out the onion centers, leaving a 1/2” shell. Chop the centers and reserve 1 cup for the stuffing; save the remainder for another use.
  • 5
    Heat the oil in a large nonstick skillet over medium heat. Add the zucchini, garlic, thyme, basil, and the 1 cup chopped onions. Cook for 6 minutes, or until the zucchini is softened and most of the liquid has evaporated. Remove from the heat and stir in the bread crumbs, pine nuts, 2 1/2 tablespoons of the cheese, salt, and pepper.
  • 6
    Divide the filling among the onion shells. Place the onion shells in the same baking pan and top with the remaining 1/2 tablespoon cheese.
  • 7
    Bake for 20 minute, or until golden.

Expert Tips

  • Onions along with garlic, leeks and scallions provide phytonutrients called allyl sulfides. They add loads of flavor for just a few calories.
  • Meals That Heal from Prevention® (2001) p. 264

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
140
Calories from Fat
40
% Daily Value
Total Fat
4 1/2g
7%
Saturated Fat
1 1/2g
7%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
290mg
12%
Potassium
470mg
13%
Total Carbohydrate
20g
7%
Dietary Fiber
4g
16%
Sugars
7g
Protein
5g
% Daily Value*:
Vitamin A
4%
4%
Vitamin C
20%
20%
Calcium
10%
10%
Iron
8%
8%
Exchanges:
0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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