Stuffed Chayote

Originating from Mexico and Central America, this vegetable offers a number of health benefits. To start with, chayote contains no cholesterol and unhealthy fats, and is usually recommended for controlling bad cholesterol levels and reducing weight.

Chayote is a rich source of dietary fiber, antioxidants, iron, manganese, phosphorus, zinc, potassium, copper and vitamins B1, B2, B6, C and folate.

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Stuffed Chayote

INGREDIENTS:

• 5 medium chayote
• 150 to 200 g canned tuna
• 1 large onion, finely diced
• 1 medium carrot, grated
• 1 tbsp parsley, chopped
• 1 tbsp coconut oil (or any vegetable oil)
• salt / pepper, to taste
• 1 tbsp butter
• 1 tbsp flour
• 2 cups milk
• 2/3 cup grated cheese of your choice (Cheddar, Emmental...)
• 1/2 cup (or less) grated parmesan cheese
• 1/4 powdered nutmeg

METHOD:

1) Wash chayote and place them in a large sauce pan. Cover with water and boil for 35 to 40 minutes. Remove from water and cool.

2) Meawhile, in a frying pan, heat coconut oil, then add onion, carrot, parsley.  Season and cook until tender.  Set aside.

3) Béchamel sauce: In a medium sauce pan, melt butter, then add flour and stir until smooth. Pour in milk and stir over low heat until the sauce thickens. Stir in grated cheese and whisk until smooth. Take off the heat and add nutmeg.

4) Cut each chayote in half.  Remove kernel and discard.  Scoop out the pulp, transfer it in a bowl and mince it or finely dice it. Mix with fried onion / carrot and drained tuna.

5) Place chayoye shells in a deep baking dish, stuff them with mixture.  Pour over 1 to 2 tbsp of Béchamel into each shell.

6) Sprinkle each shell with parmesan cheese.

7) Bake at 190°C for 40 to 55 minutes, depending on your oven.

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