3 servings |
Zucchini

Ingredients:

  • 1/2 cup zucchini, finely chopped
  • 1/3 cup onion, finely chopped
  • 1/8 tsp garlic powder or 1 garlic clove, minced
  • 1/2 tbsp oil
  • 1/2 lb ground beef (95% lean)
  • Black pepper to taste
  • 1 (0.87 oz) packet low-sodium gravy (such as McCormick 30% Less Sodium Brown Gravy Mix)
  • 3 eggs [184mg cholesterol/egg]
  • 3 cups brown or hapa rice, cooked
  • 3 cups of vegetables, such as salad or cooked vegetables
  • Green onions, sliced (optional garnish)

Directions: 

Remember to practice food safety when cooking!

  1. Prepare first three ingredients. Set aside
  2. Heat oil in a medium pan over medium-high heat. Add the
    onion and cook for about 3 minutes, stirring every so often.
  3. Add the zucchini and garlic and cook, stirring, for another
    minute or two, until zucchini begins to soften. Remove from
    heat and set aside to cool
  4. Once the cooked onion and zucchini are cooled, mix with
    ground beef in a bowl. Add black pepper, if desired.
  5. Form mixture into 3 patties and refrigerate for about 1 hour
    (you may skip this step if pressed for time. Cooling the
    patty just helps it stay together better when cooking)
  6. In the meantime, prepare a salad or cook a melody of
    vegetables to serve on the side
  7. Prepare gravy by following instructions on packet
  8. Once patties are cool to touch, heat a pan with oil and
    cook patties (about 4 – 5 minutes on each side)
  9. Cook eggs, sunny side up or over easy
  10. Assemble plates with a bed of rice, a patty and an egg,
    topped off with gravy. Garnish with green onions, if
    desired. Serve with a side of vegetables

Nutrition Facts:

Serving Size (508g)
Amount Per Serving
Calories: 480

Check serving size first – how many servings are in one container? The nutrients listed on the label are only for one serving.

Total Fat: 14g (18% Daily Value)
Saturated Fat: 4g (20% Daily Value)
Trans Fat: 0g

Limit saturated fats and trans fats.

Cholesterol: 235mg (78% Daily Value)
Sodium: 550mg (24% Daily Value)


Total Carbohydrate: 58g (21% Daily Value)
Dietary Fiber: 4g (14% Daily Value)
Total Sugars: 2g
Includes 0g Added Sugars (0% Daily Value)

Opt for whole grain carbohydrates and reduce added sugars.

Protein: 29g

Choose higher protein products.

Vitamin D: 6%
Calcium: 8%
Iron: 30%
Potassium: 20%

The % Daily Values tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Developed in collaboration with CTAHR’s Department of Human Nutrition, Food and Animal Sciences, its Dietetics Program and nutrition students.