Braised Tomatoes with Herbed Tuna
This dish is packed with lean protein from the tuna and lycopenes from the tomatoes, which help protect the body against cell damage from free radicals.
Try out this recipe with peppers or zucchini instead of the tomatoes for variation.
(Percentage of daily recommendation)
|Calorie||405 kcal||(19 %)|
|Protein||34 g||(35 %)|
|Fat||8 g||(7 %)|
|Carbohydrates||47 g||(31 %)|
|Sugar added||0 g||(0 %)|
|Roughage||4.5 g||(15 %)|
|Vitamin A||0.5 mg||(63 %)|
|Vitamin D||2.8 μg||(14 %)|
|Vitamin E||3.8 mg||(32 %)|
|Vitamin B₁||0.5 mg||(50 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||14.4 mg||(120 %)|
|Vitamin B₆||0.8 mg||(57 %)|
|Folate||99 μg||(33 %)|
|Pantothenic acid||2.2 mg||(37 %)|
|Biotin||17.7 μg||(39 %)|
|Vitamin B₁₂||3.1 μg||(103 %)|
|Vitamin C||51 mg||(54 %)|
|Potassium||1,026 mg||(26 %)|
|Calcium||143 mg||(14 %)|
|Magnesium||144 mg||(48 %)|
|Iron||4.2 mg||(28 %)|
|Iodine||52 μg||(26 %)|
|Zinc||2 mg||(25 %)|
|Saturated fatty acids||2.4 g|
|Uric acid||257 mg|
Bring the rice and 1 cup of water and 1/2 teaspoon salt to a boil in a small pot. Cover and cook over low heat until tender and water is absorbed, about 30 minutes.
Meanwhile, drain the tuna in a sieve.
Rinse the tomatoes and cut out stems. Cut off the top third of each tomato.
Remove seeds and pulp from the tomatoes and the top pieces with a teaspoon and set aside the bottom shells. Finely dice the top pieces.
Drain rice and let cool slightly. Rinse the herbs, shake dry, pluck leaves and chop coarsely.
Flake the tuna with a fork. Mix together the herbs, tuna and rice, then season with salt, pepper and chile pepper to taste. Stir in cream cheese.
Spoon filling into the tomato shells, dividing evenly.
Combine the broth, diced tomato pieces, and reserved seeds and pulp and pour into a baking dish.
Nestle the stuffed tomatoes snugly in dish and cover with aluminum foil. Bake in a preheated oven at 400°F until tender and heated through, about 30 minutes. Serve warm.