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Baked Stuffed Onions

Baked Stuffed Onions

Method

Photo credit: G. Drakopoulos - Food Styling: T. Webb

  • Cut off the top quarter of each onion with a knife and peel. Use a spoon to make a hole and remove most of interior, leaving about 2-3 outer layers and creating a shell.
  • Finely chop the parts of the onion that were removed (about 3 cups).
  • Add ¼ cup olive oil to a deep pan.
  • Add the chopped onions, celery, salt and pepper. Sauté over medium to high heat for about 5 minutes, stirring continuously until the vegetables soften.
  • Add the garlic and stir for 1 minute.
  • Add the spinach and sauté for 1 minute.
  • Transfer vegetable mixture to a large bowl. Add the bread cubes, cashews and ½ cup vegetable stock. Stir and set aside to cool.
  • Preheat oven to 220* C (428* F) Fan.
  • Place the onions in a 35x25 cm (5 cm deep) baking pan, cut side facing upwards. Add ½ cup of water to the pan and cover with aluminum foil. Place the baking pan in the oven on the middle rack. Bake the onions for about 25-30 minutes, until they soften but not to the point where they will fall apart.
  • Remove pan from oven and lower temperature to 180* C (350* F) Fan.
  • Transfer onion shells to a working surface and discard the water left in the pan. Fill the onion shells with the filling and return to pan.
  • If any filling is left over, put it in a shallow, greased baking pan. Add the remaining ½ cup of vegetable broth.
  • Bake the stuffed onions and the stuffing with the vegetable broth, uncovered, on the middle rack for 25-30 minutes.
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Nutritional
Chart

Nutrition information per portion

428
Calories (kcal)
21 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

17.2
Total Fat (g)
25 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

3.5
Saturated Fat (g)
17 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

47.0
Total Carbs (g)
18 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

24.9
Sugars (g)
28 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

15.1
Protein (g)
30 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

11.7
Fibre (g)
47 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

2.1
Sodium (g)
35 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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