When selecting tomatoes at the market, use your nose and smell the blossom (not stem) end. The most flavorful ones will have a rich tomato aroma.
Stuffed tomatoes with pine nuts
Nonstick vegetable oil cooking spray
¾ cup instant brown rice
1 Tbs. pine nuts
4 large, ripe tomatoes
1 green bell pepper, seeded and minced
½ cup yellow squash, fi nely chopped
4 Tbs. low-fat feta cheese, crumbled
1 tsp. minced dried onion
1 tsp dried oregano
1 tsp dried basil
Salt to taste
¼ tsp. freshly ground black pepper
DIRECTIONS: Preheat oven to 350°. Coat a shallow baking pan with cooking spray. Bring 1 cup of water to a boil in a saucepan. Add rice, reduce heat to low, cover and simmer 10 minutes, until liquid is absorbed. Separately, toast pine nuts over medium heat for 2 minutes. Set aside. Slice off tomato tops. Gently scoop out pulp and finely chop. Place 1/3 of pulp in large bowl. Add cooked rice and pine nuts to pulp. Add bell pepper, yellow squash, 2 T of feta, the minced onion, oregano, basil, salt and black pepper. Mix well. Stuff rice mixture into tomato shells, transfer to baking pan and top with remaining feta cheese. Bake 20 minutes until golden. Makes 4 servings.
Nutritional Analysis per one stuffed tomato: Calories 150, total fat 3 gm (saturated fat 1.5 gm), carbohydrates 22 gm, protein 5 gm, fiber 4 gm, sodium 135 mg
Source: Kraft Foods
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