Articles & Recipes
Prawn and Rice stuffed Tomatoes for One
Ingredients
¼ cup uncooked long-grain rice (50 grams)
1 large ripe tomato (200 grams)
¼ teaspoon olive oil (2 grams)
¼ cup chopped onion (30 grams)
1 garlic clove, minced (3 grams)
20 grams crumbled feta cheese
1 teaspoon chopped fresh dried oregano
1 teaspoon lemon juice (20 mls)
Salt and black pepper
4 prawns, peeled and deveined (28 grams)
1/2 cup hot water
Method
Cook rice according to package directions. Place cooked rice in a large bowl; set aside.
Preheat oven to 180°C.
Cut top off the tomato, and reserve. Carefully scoop out tomato pulp, leaving shell intact. Set the pulp aside for later use.
Heat oil in a medium nonstick skillet over medium-high heat. Add onion; sauté 3 minutes. Add garlic; sauté 1 minute. Add tomato pulp; cook 5 minutes or until liquid evaporates. Add onion mixture, feta, oregano, lemon juice, salt, pepper and prawns to the rice.
Place tomato shell in a baking dish. Scoop rice mixture into tomato shell and replace tomato top. Add hot water to baking dish. Bake at 180° for 40 minutes or until tomatoes are tender and rice mixture is thoroughly heated.
Serve with a low joule salad.
Serves : 1
Nutrients per Serve :
KJ 1770, Calories 426, Carbohydrates(grams) 58.9, Fat(grams) 7, Protein(grams) 23, Fibre (grams) 11.8
Note
Gluten Free, Egg Free