Stuffed with Couscous Tomatoes

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Stuffed with Couscous Tomatoes
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
180
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie180 cal.(9 %)
Protein9 g(9 %)
Fat2 g(2 %)
Carbohydrates30 g(20 %)
Sugar added0 g(0 %)
Roughage7.2 g(24 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E3.4 mg(28 %)
Vitamin K45.5 μg(76 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.3 mg(36 %)
Vitamin B₆0.5 mg(36 %)
Folate123 μg(41 %)
Pantothenic acid1.2 mg(20 %)
Biotin15.4 μg(34 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C86 mg(91 %)
Potassium1,080 mg(27 %)
Calcium106 mg(11 %)
Magnesium78 mg(26 %)
Iron3.1 mg(21 %)
Iodine8 μg(4 %)
Zinc1.3 mg(16 %)
Saturated fatty acids0.6 g
Uric acid89 mg
Cholesterol2 mg
Complete sugar12 g

Ingredients

for
4
Ingredients
300 milliliters Vegetable broth
100 grams Couscous
2 small Zucchini
4 small Beefsteak tomato
2 scallions
salt
Black pepper
¼ tsp ground Cumin
3 Tbsps nonfat Yogurt (0.1% fat)
2 Tbsps chopped parsley
How healthy are the main ingredients?
parsleyZucchinisaltCumin

Preparation steps

1.

Boil 200 ml (approximately 3/4 cup) broth in a small saucepan. Add couscous, cover and simmer over low heat for 10 minutes. Preheat the oven to 200°C (approximately 400°F). Rinse tomatoes, cut off the top like a lid and scoop out the tomato pulp and meat carefully. 

2.

Finely dice the lid and the tomato pulp and meat. Trim, rinse and very finely chop the scallions and zucchini. Mix the diced tomatoes, scallions, zucchini and parsley into the couscous and season with cumin, salt and pepper.

3.

Remove from heat and stir in the yogurt. Fill the prepared tomatoes with the couscous mixture. Place in a small roasting pan and surround with the remaining broth and the vegetables. Bake in the oven for 20 minutes. Garnish with parsley and serve.

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