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Moroccan rice-stuffed tomatoes

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Moroccan rice-stuffed tomatoes
Moroccan rice-stuffed tomatoes
  • Serves: 4

  • Prep time:

  • Cooking time:

  • Total time:

  • Skill level: Easy peasy

  • Costs: Cheap as chips

Essentials recipe This mouth-watering Moroccan rice-stuffed tomatoe recipe is a healthy vegetarian option for lunch or dinner. These delicious tomato parcel are packed with a rice, red onion, pine nuts and spiced stuffing which is bursting with flavour. One tomato not only works out as 1 of your 5-a-day, it's also only 211 calories - perfect if you're calorie counting.

Ingredients

  • 4 large beef-steak tomatoes
  • 1tbsp olive oil
  • 1 courgette, coarsely grated
  • 2tbsp pine nuts
  • 1 red onion, peeled and finely chopped
  • 2tsp Ras el hanout spice mix
  • 6 dried apricots, finely chopped
  • 250g pack cooked flavoured rice
  • Few sprigs fresh mint, chopped

Love the stuffing in this recipe? Use it to stuff peppers instead.

Method

  1. Heat oven to 200C/gas mark 6. Slice the top off each tomato and use a teaspoon to scoop out flesh. Roughly chop the flesh from 2 tomatoes; discard rest.
  2. Heat oil in a frying pan. Add courgette, pine nuts, onion, ras el hanout and apricots, cook for 5 mins. Stir in reserved tomato flesh, cook for 1 min.
  3. Add rice and mint to pan. Stir, spoon into tomatoes. Top with lids and bake for 15-20 mins.

Nutritional information per portion

  • Low
  • Med
  • High
  • Calories 211(kcal)
  • Fat 9.0g
  • Saturates 1.0g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

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