Brain Food

Tomatoes Stuffed with Rice and Tuna

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Average: 5 (2 votes)
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Tomatoes Stuffed with Rice and Tuna

Tomatoes stuffed with rice and tuna - Food for the grey cells

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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
340
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie340 cal.(16 %)
Protein17 g(17 %)
Fat9 g(8 %)
Carbohydrates45 g(30 %)
Sugar added0 g(0 %)
Roughage4.7 g(16 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.7 μg(4 %)
Vitamin E3.5 mg(29 %)
Vitamin K19.3 μg(32 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin12.5 mg(104 %)
Vitamin B₆0.9 mg(64 %)
Folate100 μg(33 %)
Pantothenic acid1.7 mg(28 %)
Biotin16.6 μg(37 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C50 mg(53 %)
Potassium860 mg(22 %)
Calcium47 mg(5 %)
Magnesium99 mg(33 %)
Iron3.3 mg(22 %)
Iodine12 μg(6 %)
Zinc1.6 mg(20 %)
Saturated fatty acids1.6 g
Uric acid100 mg
Cholesterol23 mg
Complete sugar8 g

Ingredients

for
4
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
How healthy are the main ingredients?
olive oiloniongarlic clovesaltBasil

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.

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