- 8 large (about 150g each) vine-ripened tomatoes
- 300g (2 1/2 cups) cooked brown rice
- 4 shallots, pale section only, finely chopped
- 75g low-fat feta, crumbled
- 45g (1/4 cup) currants
- 2 tablespoons chopped fresh mint
- 2 tablespoons chopped fresh continental parsley
- 1/2 teaspoon ground cinnamon
- Olive oil spray
- 1 bunch rocket, ends trimmed
- 1 tablespoon balsamic vinegar
- Step 1Preheat oven to 180°C. Line a large baking tray with non-stick baking paper.
- Step 2Cut the top from each tomato. Reserve the tops. Remove the flesh from the tomatoes, leaving a 1cm-thick border around the edges. Reserve the flesh. Place the tomatoes, cut-side down, on a plate lined with paper towel. Strain the reserved flesh through a fine sieve into a bowl (you’ll need 125ml or 1/2 cup juice).
- Step 3Combine the rice, shallot, feta, currants, mint, parsley, cinnamon and reserved tomato juice in a large bowl. Season with pepper.
- Step 4Divide the rice mixture among the tomato shells. Place on the lined tray. Spray lightly with olive oil spray. Bake in oven for 10 minutes.
- Step 5Add the reserved tomato tops to the tray. Bake for 5 minutes or until tomatoes are tender but still hold their shape.
- Step 6Combine the rocket and vinegar in a bowl. Divide tomatoes and salad among serving plates. Replace the tops. Serve.
- Diabetes friendly
- High carb
- Low fat
- Low kilojoule
- Low sodium
- Lower gi
For a change, swap the tomatoes for small capsicums. Cook until tender in step 4.
- Author: Chrissy Freer
- Image credit: Alan Benson
- Publication: Australian Good Taste