Rice-Stuffed Tomatoes with Kofta Skewers and Feta

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Rice-Stuffed Tomatoes with Kofta Skewers and Feta
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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
646
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie646 cal.(31 %)
Protein45 g(46 %)
Fat28 g(24 %)
Carbohydrates52 g(35 %)
Sugar added0 g(0 %)
Roughage2.6 g(9 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E2.7 mg(23 %)
Vitamin K16.5 μg(28 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.8 mg(73 %)
Niacin18.8 mg(157 %)
Vitamin B₆0.4 mg(29 %)
Folate83 μg(28 %)
Pantothenic acid1.4 mg(23 %)
Biotin5.4 μg(12 %)
Vitamin B₁₂4.3 μg(143 %)
Vitamin C20 mg(21 %)
Potassium772 mg(19 %)
Calcium151 mg(15 %)
Magnesium73 mg(24 %)
Iron3.6 mg(24 %)
Iodine43 μg(22 %)
Zinc5.9 mg(74 %)
Saturated fatty acids11.5 g
Uric acid339 mg
Cholesterol129 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
4 Tomatoes
250 grams cooked Long grain rice
1 Tbsp freshly cut Basil
1 Tbsp lemon juice
4 Tbsps olive oil
salt
freshly ground peppers
1 garlic clove
1 shallot
2 sprigs parsley
2 sprigs oregano
600 grams Ground lamb
Cumin (ground)
200 grams Feta
½ Red onion
How healthy are the main ingredients?
Long grain riceFetaolive oilBasilparsleyoregano

Preparation steps

1.

Preheat the oven to 200°C (approximately 400°F).

2.

Rinse the tomatoes. Cut a lid off each and scoop out the flesh. Mix the rice with the basil, lemon juice and 1 tablespoon oil and season with salt and pepper. Fill in the tomatoes and top with the lids. Set on an oiled baking sheet, drizzle with a little oil and bake in the oven for about 15 minutes.

3.

For kofta, peel the garlic and the shallot and finely chop together. Rinse the parsley and the oregano, shake dry, pluck off the leaves and chop finely. Knead the ground lamb with the garlic, the shallot and herbs. Season with salt, cumin and pepper.

4.

Form the mixture into about 8 small balls and place on skewers. Press well to slightly elongate. Brush with oil and broil on the hot grill (or pan) 6-8 minutes on all sides.

5.

Cut the feta into 4 slices and arrange on a large platter. Peel the onion and cut into strips. Arrange over the feta and drizzle with a little oil and pepper. Place the stuffed tomatoes and skewers alongside and serve.

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