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Rice and feta stuffed tomatoes

Name: Rice and feta stuffed tomatoes
Prep time: 15 min
Cook time: 60 min
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

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

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Method

Step 1
Preheat oven to 160ºC.
Step 2
Cut a 1-cm 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.
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.
Step 4
Remove from heat. Stir in parsley, dill and feta. Evenly spoon rice mixture into tomatoes. Top with tomato tops.
Step 5
Arrange tomatoes into a greased large baking dish. Spray with olive oil. Bake for 25-30 minutes until tomatoes are tender.
Step 6
Serve with rocket leaves and crusty wholegrain bread.