Seaside-Stuffed Mirlitons (Chayote)

Vegetarian
Vegan
Dairy Free
Health score
58%
Seaside-Stuffed Mirlitons (Chayote)
105 min.
4
219kcal

Suggestions


Discover the delightful flavors of the coast with our Seaside-Stuffed Mirlitons, a vibrant and satisfying dish that brings a taste of the ocean to your table. Perfectly suited for vegetarians and vegans alike, this recipe showcases the unique texture of chayote, also known as mirliton, which serves as a delicious vessel for a savory stuffing. With a health score of 58, this dish not only tantalizes your taste buds but also nourishes your body.

Imagine sinking your teeth into tender mirliton shells filled with a hearty mixture of sautéed vegetables, protein-packed tofu, and aromatic seasonings like Old Bay or Creole seasoning. Each bite is a celebration of fresh ingredients, including minced celery, carrots, and green peppers, all harmoniously blended with crispy panko breadcrumbs and fragrant parsley. The result is a dish that is both comforting and light, making it an ideal side for any meal.

Ready in just 105 minutes, this recipe serves four and is perfect for gatherings or a cozy family dinner. Whether you choose to serve it with a zesty tartar sauce or a spicy cocktail sauce, the Seaside-Stuffed Mirlitons are sure to impress your guests and leave them craving more. Dive into this culinary adventure and enjoy a taste of the seaside right in your own kitchen!

Ingredients

  •  carrots minced
  • 0.5 cup savory vegetable minced (use a food processor to chop all vegetables quickly)
  • teaspoons cornstarch 
  • tablespoons old bay seasoning to taste
  • 0.5  bell pepper green minced
  • large onion chopped
  • 0.5 cup breadcrumbs toasted
  • 0.3 cup parsley chopped
  • servings salt and pepper to taste
  • 14 oz spicy tofu firm (not silken)
  • slices bread whole wheat

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan
  • melon baller

Directions

  1. Remove from the water and set aside to cool. Preheat oven to 400F. Once the mirlitons are cool enough to handle, cut them in half lengthwise (cutting through the widest side) and remove the seed. Use a grapefruit spoon or melon baller to remove the flesh from the center; be sure to keep the shell about 1/4-inch thick on all sides. In a large bowl, mash the mirliton pulp and set it aside. Mash the tofu and add it to the mirliton pulp. In a non-stick skillet lightly sprayed with olive oil, sauté the onion until it begins to brown.
  2. Add the celery, carrot, and pepper and cook for 3 more minutes.
  3. Add the sautéed vegetables to the tofu-mirliton mixture. Stir in the parsley, breadcrumbs, Old Bay seasoning, wakame (sea vegetable), and corn starch.
  4. Add salt to taste.
  5. Sprinkle the mirliton shells with salt and pepper, if desired, and stuff them with the tofu mixture, piling the mixture above the top of each mirliton.
  6. Sprinkle the tops with panko or dried bread crumbs, pressing it in lightly.
  7. Place them in a large baking dish and put them in the oven.
  8. Bake for about 30-40 minutes, until tops are lightly browned.
  9. Serve with tartar sauce or spicy cocktail sauce. (Tartar sauce is easily made with vegan mayo and sweet relish; make cocktail sauce using ketchup, prepared horseradish, and hot sauce, to taste.)

Nutrition Facts

Calories219kcal
Protein25.08%
Fat23.78%
Carbs51.14%

Properties

Glycemic Index
61.38
Glycemic Load
6.15
Inflammation Score
-10
Nutrition Score
16.49391290675%

Flavonoids

Apigenin
8.08mg
Luteolin
0.77mg
Isorhamnetin
1.88mg
Kaempferol
0.35mg
Myricetin
0.57mg
Quercetin
7.98mg

Nutrients percent of daily need

Calories:219.25kcal
10.96%
Fat:5.9g
9.08%
Saturated Fat:0.85g
5.32%
Carbohydrates:28.56g
9.52%
Net Carbohydrates:23.84g
8.67%
Sugar:4.48g
4.98%
Cholesterol:0mg
0%
Sodium:385.2mg
16.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14g
28.01%
Vitamin A:4101.34IU
82.03%
Vitamin K:74.8µg
71.24%
Manganese:0.64mg
32.12%
Vitamin C:23.11mg
28.01%
Calcium:207.66mg
20.77%
Fiber:4.71g
18.86%
Iron:3.18mg
17.69%
Vitamin B1:0.25mg
16.98%
Folate:45.51µg
11.38%
Vitamin B3:2.14mg
10.72%
Selenium:7.41µg
10.59%
Vitamin B6:0.18mg
9.22%
Phosphorus:88.58mg
8.86%
Magnesium:33.26mg
8.32%
Potassium:266.96mg
7.63%
Vitamin B2:0.13mg
7.39%
Copper:0.13mg
6.66%
Zinc:0.74mg
4.91%
Vitamin B5:0.33mg
3.25%
Vitamin E:0.29mg
1.94%