Rice and feta stuffed tomatoes

Serves: 4
Prep: 15
Cook: 60

A classic combination of Greek style flavours high in fibre and protein and low in saturated fat. Great served on their own as a light meal or with your favourite green salad on the side.

Ingredients

  • 8 medium vine-ripened tomatoes
  • 1½ tbs olive oil
  • 1 red onion, finely chopped
  • 2 garlic cloves, crushed
  • ⅔ cup brown rice, cooked
  • ½ cup vegetable stock
  • ½ cup flat-leaf parsley leaves, roughly chopped
  • 2 tbs dill, chopped
  • 100g feta cheese reduced-fat, crumbled
  • rocket leaves and crusty wholegrain gluten free bread to serve
  • olive oil spray

Method

  1. Step 1

    Preheat oven to 160ºC.

  2. Step 2

    Cut a 1cm thick slice off the stem-side of each tomato. Set tops aside. Using a tsp, scoop out tomato pulp including seeds (without damaging skin) into a bowl. Roughly chop pulp. Pat dry tomato cavities with paper towel.

  3. Step 3

    To make stuffing, heat oil in a frying pan over medium heat. Add onion and garlic and cook, stirring occasionally, for 3 minutes or until onion is soft. Add rice. Stir to coat in oil and cook, stirring constantly, for 2 minutes. Stir in tomato pulp and stock. Cover and simmer, stirring occasionally, over low heat for 25 minutes or until rice is almost tender.

  4. Step 4

    Remove from heat. Stir in parsley, dill and feta. Evenly spoon rice mixture into tomatoes. Top with tomato tops.

  5. Step 5

    Arrange tomatoes into a greased large baking dish. Spray with olive oil. Bake for 25-30 minutes until tomatoes are tender.

  6. Step 6

    Serve with rocket leaves and crusty wholegrain bread.

Tips

  • why not try adding 2 tbs of pine nuts to rice mixture before filling tomato shells.

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