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stuffed with couscous tomatoes
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Preparation:
45 min.
Preparation
Calories:
180
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 180 cal. | (9 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.2 g | (24 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 45.5 μg | (76 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 123 μg | (41 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 15.4 μg | (34 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 86 mg | (91 %) | ||
| Potassium | 1,080 mg | (27 %) | ||
| Calcium | 106 mg | (11 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 89 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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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
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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