Tomatoes Stuffed with Rice and Tuna
Tomatoes stuffed with rice and tuna - Food for the grey cells
Healthy, because
Even smarter
Nutritional values
The fatty acids from tuna are the ideal lubricant for nerves and neurotransmitters: This improves the ability to think and concentrate. In the case of brown rice, neither the silverskin nor the germ is removed - so a particularly large number of nutrients remain in the grains.
This dish can be wonderfully varied and adapted to your own taste: Instead of tomatoes, peppers or zucchini can be used for stuffing. The rice can be easily replaced by couscous, quinoa or buckwheat. If you don't like capers, you can use chopped nuts instead.
(Percentage of daily recommendation)
| Calorie | 340 cal. | (16 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 19.3 μg | (32 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 12.5 mg | (104 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 16.6 μg | (37 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 860 mg | (22 %) | ||
| Calcium | 47 mg | (5 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 100 mg | |||
| Cholesterol | 23 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 8 ozs Brown rice
- 16 ozs Vegetable broth
- 36 ozs Beefsteak tomato
- 1 onion
- 2 garlic cloves
- 3 Tbsps olive oil
- 2 ½ ozs Culinary herbs (1 handful; e.g. rosemary, thyme, parsley)
- 1 Tbsp Caper
- salt
- peppers
- 6 ½ ozs Canned tuna
- 2 Basil
Preparation steps
Cover and cook rice with vegetable broth over low heat for 25-30 minutes. Then remove from heat, loosen and leave to swell for 5 minutes.
In the meantime, cut a lid off each of the tomatoes and scoop out the fruit. Peel and finely chop the onion and garlic. Heat 2 tablespoons of oil in a frying pan. Sauté onion and garlic in it over medium heat for about 4 minutes until translucent. Wash garden herbs, shake dry and finely chop leaves. Drain the capers.
Mix rice with onions, garlic and chopped herbs and season with salt and pepper. Drain the tuna, divide into pieces and carefully mix into the rice.
Put tomatoes in a baking dish and fill with rice. Place tomato lid on top and drizzle everything with remaining oil. Bake in preheated oven at 180 °C / 350 °F for about 30 minutes until tomatoes are cooked soft. Wash the basil, shake dry, pluck the leaves, chop finely and sprinkle over the stuffed tomatoes.
