Serve these delicious stuffed baked tomatoes hot or at room temperature as a light lunch, Sunday supper or as part of a shared table feast. Try tucking a block of feta under their caps as they come out of the oven.
What You Need
brown rice (available at health shops)
6 tomatoes, ripe but firm
½ red pepper, roughly chopped
6 garlic clovess, sliced
1½ tsp paprika
¼ tsp chilli flakes
½ tsp salt
2 tbsp extravirgin
1/ Add the rice to a pot with four cups of water; bring to the boil, remove the lid and cook for 10 minutes. Drain the rice, return to the pot and replace the lid. Leave to steam for five minutes.
2/ Preheat the oven to 190°C.
3/ Slice a fifth of the way into the stalk end of the tomatoes to form a cap. Scoop out the pulp.
4/ Add the pepper, garlic, paprika, chilli, salt, olive oil, tomato pulp and juices to a food processor and process until smooth. Stir this mixture into the rice.
5/ Arrange the tomatoes in a baking dish. Spoon the rice into the tomatoes, but don’t overfill them. Leftover filling can be spooned around the base of the tomatoes or used to fill the halved peppers.
6/ Replace the caps and, if you like, add a final drizzle of extra-virgin olive oil. Bake for 45 minutes or until the rice is cooked through.
Makes 6. Per 141g serving: 460kJ, 5g fat (0.5g sat), 280mg sodium, 16g carbs, 2g fibre, 3g sugars, 2g protein
Cook’s note: We used Israeli tomatoes (available at Woolworths), which weigh 150g (compared to an average tomato, which weighs 100g). They’re better for baking because they’re firm and fleshy enough to keep the stuffing contained without collapsing during cooking. If you can only find conventional tomatoes, use 50g rice, halve the quantity of the other ingredients and bake for 35 minutes.
For more delicious tomato recipes, check out the Jan/Feb Issue of Women’s Health.