Quick and easy, these stuffed tomatoes make a delicious starter, side dish or main meal.
Ingredients
- 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
Method
- 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
- Vegetarian
Nutrition
1029 kj
Energy
4g
Fat Total
2g
Saturated Fat
6g
Fibre
11g
Protein
11mg
Cholesterol
243.35mg
Sodium
15g
Carbs (sugar)
39g
Carbs (total)
All nutrition values are per serve
Notes
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
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