Baked Tomatoes with Filling
(0 votes)
(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
286
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 286 cal. | (14 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 11 μg | (18 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 683 mg | (17 %) | ||
| Calcium | 63 mg | (6 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 52 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
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.
