EatSmarter exclusive recipe

Braised Tomatoes with Herbed Tuna

and Rice
4.285715
Average: 4.3 (7 votes)
(7 votes)
Braised Tomatoes with Herbed Tuna

Braised Tomatoes with Herbed Tuna - All-inclusive from the oven—with no meat

share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
405
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie405 kcal(19 %)
Protein34 g(35 %)
Fat8 g(7 %)
Carbohydrates47 g(31 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Vitamin A0.5 mg(63 %)
Vitamin D2.8 μg(14 %)
Vitamin E3.8 mg(32 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin14.4 mg(120 %)
Vitamin B₆0.8 mg(57 %)
Folate99 μg(33 %)
Pantothenic acid2.2 mg(37 %)
Biotin17.7 μg(39 %)
Vitamin B₁₂3.1 μg(103 %)
Vitamin C51 mg(54 %)
Potassium1,026 mg(26 %)
Calcium143 mg(14 %)
Magnesium144 mg(48 %)
Iron4.2 mg(28 %)
Iodine52 μg(26 %)
Zinc2 mg(25 %)
Saturated fatty acids2.4 g
Uric acid257 mg
Cholesterol43 mg
Development of this recipe:

Ingredients

for
2
Ingredients
3 ½ ounces
6 ounces
8
Tomatoes (about 28 oz)
½ bunch
½ bunch
flat-leaf Parsley
coarsely crushed dried Chile pepper
½ cup
low fat cream cheese
7 ounces
How healthy are the main ingredients?
cream cheese

Preparation steps

1.
Braised Tomatoes with Herbed Tuna preparation step 1

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.

2.
Braised Tomatoes with Herbed Tuna preparation step 2

Meanwhile, drain the tuna in a sieve.

3.
Braised Tomatoes with Herbed Tuna preparation step 3

Rinse the tomatoes and cut out stems. Cut off the top third of each tomato.

4.
Braised Tomatoes with Herbed Tuna preparation step 4

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.

5.
Braised Tomatoes with Herbed Tuna preparation step 5

Drain rice and let cool slightly. Rinse the herbs, shake dry, pluck leaves and chop coarsely.

6.
Braised Tomatoes with Herbed Tuna preparation step 6

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.

7.
Braised Tomatoes with Herbed Tuna preparation step 7

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.