1 cup cooked brown rice or 1/2 cup instant brown rice
4 large ripe but firm tomatoes (about 8 ounce each)
½ tsp kosher salt, divided
freshly ground pepper to taste
½ cup petite green peas (cooked, if fresh; thawed, but not cooked, if frozen)
¼ cup minced red onion
½ cup grated parmigiano-reggiano cheese, divided
1 Tbsp minced flat-leaf parsley
1 cup breadcrumbs made from day-old whole-wheat bread (see tip)
2 Tbsp extra virgin olive oil
1 small clove garlic, minced
1. Preheat oven to 350° F. Coat an 8-inch-square baking dish with cooking spray.
2. Cook ground beef or turkey in a small skillet over medium-high heat, crumbling with a spoon, until brown and cooked through, 1 to 2 minutes. Transfer to a large bowl.
3. If using cooked rice, go to Step 4. To prepare instant brown rice, bring 1/2 cup water to a boil in a small saucepan. Stir in rice, return to a boil, reduce heat to low, cover and simmer for 5 minutes. Remove from the heat and let stand, covered, for 5 minutes. Fluff with a fork.
4. Add cooked rice to the bowl with the meat.
5. Meanwhile, slice enough off the top of each tomato to remove the core (1/2 to 1 inch). Scoop out the tomato pulp using a teaspoon or melon baller. Finely chop 1/2 cup of the pulp and add to the bowl with the rice and meat. (Reserve the remaining pulp for another use; see Kitchen Tips.) Season the inside of the tomatoes with 1/4 teaspoon salt and pepper.
6. Add peas, onion, 1/4 cup cheese, parsley, the remaining 1/4 teaspoon salt and pepper to the rice mixture. Stir to combine. Divide the mixture evenly among the tomatoes and place the tomatoes in the prepared baking dish. Combine the remaining 1/4 cup cheese, breadcrumbs, oil and garlic in a small bowl. Sprinkle the mixture on top of the tomatoes.
7. Bake the tomatoes until the crumbs are golden and the tomatoes are soft, 25 to 30 minutes. Serve immediately.
Tip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup.
Kitchen Tip: Save the scooped-out tomato pulp to use in fresh tomato soup or pasta sauce. It will keep in the refrigerator for up to 3 days or in the freezer for up to 6 months.
Provided by: EatingWell
Per Single Serving / Serves 4 Total
- Calories 355
- Calories from fat 144
- Total Fat 16gm 25%
- Saturated Fat 5gm 25%
- Monounsaturated Fat 7gm
- Sodium 639mg 27%
- Total Carbohydrates 11gm 4%
- Fiber 6gm 6%
- Protein 20gm
- Cholesterol 35mg 12%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.