Baked Tomatoes with Filling

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Baked Tomatoes with Filling
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Health Score:
8,2 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
423
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie423 kcal(20 %)
Protein9.54 g(10 %)
Fat32.22 g(28 %)
Carbohydrates24.58 g(16 %)
Sugar added0 g(0 %)
Roughage6.59 g(22 %)
Vitamin A223.28 mg(27,910 %)
Vitamin D0 μg(0 %)
Vitamin E1.41 mg(12 %)
Vitamin B₁0.13 mg(13 %)
Vitamin B₂0.06 mg(5 %)
Niacin2.21 mg(18 %)
Vitamin B₆0.22 mg(16 %)
Folate47.43 μg(16 %)
Pantothenic acid0.24 mg(4 %)
Biotin10.36 μg(23 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C44.51 mg(47 %)
Potassium660.09 mg(17 %)
Calcium49.78 mg(5 %)
Magnesium31.33 mg(10 %)
Iron3.39 mg(23 %)
Iodine0.3 μg(0 %)
Zinc0.5 mg(6 %)
Saturated fatty acids3.27 g
Cholesterol0.22 mg

Ingredients

for
4
Ingredients
5 ounces Couscous
¾ cup boiling water
8 tomatoes
1 clove garlic (crushed)
4 scallions (chopped)
2 tablespoons chopped mint
1 lemon (juice)
1 cup toasted Pine nuts
1 tablespoon olive oil (plus extra for drizzling)
salt
peppers
How healthy are the main ingredients?
Pine nutsmintolive oilgarlictomatolemon
Preparation

Kitchen utensils

1 Cutting board, 2 Bowls, 1 Box grater, 1 Hand mixer, 1 Small pot, 1 Whisk, 1 Citrus juicer, 1 Tablespoon, 1 Springform pan (18 cm Ø)

Preparation steps

1.
Heat the oven to 190°C (170° fan) 375°F gas 5.
2.
Put the couscous in a heatproof bowl, and pour over the boiling water. Cover and leave to stand for 5 minutes.
3.
Cut each tomato across about 1/3 of the way down and scoop out the inside with a teaspoon, keeping the tomato intact. Reserve the scooped out flesh. Invert the tomato shells on absorbent kitchen paper to drain. Scoop out the lid, discarding the core and reserve the lid.
4.
Put the reserved tomato flesh into a bowl and add the garlic and couscous. Mix together with 2 forks.
5.
Put the spring onions and mint in a bowl with the lemon juice, pine nuts, olive oil and seasoning to taste. Mix well. Add to the couscous and stir until combined.
6.
Using a spoon, fill the tomato shells with the couscous mixture. Top with the lids, place in a baking dish and drizzle with a little olive oil. Bake for about 25 minutes until tender.