Mushroom Stuffed Tomatoes
Preparation time: 5 minutes
Cook time: 15 minutes
Bake time: 20 minutes
Ingredients
(for 8 servings)
1 tbsp olive oil
¼ cup finely chopped onions
2 garlic cloves
1 lb portabello mushrooms, chopped
8 tomatoes
¼ cup fresh parsley and/or basil, chopped
½ cup of basmati rice
salt and pepper to taste
Preparation
Heat the olive oil in a pan, on medium heat. Add onion and garlic and cook, stirring, until fragrant. Add mushrooms and sautee until most of the water from the mushrooms evaporated.
Add rice, and 1 cup of water. Bring to a boil, reduce heat and simmer, stirring often, until rice is cooked. Add herbs and season with salt and pepper to taste.
While the rice is cooking, slice tops off tomatoes (and keep them for later). With a spoon remove the seeds and hollow out.
Once rice is cooked, remove from heat, and let cool slighlty. Stuff tomatoes with rice and mushroom mixture. Place the tops back on, so the stuffing on top doesn't try out. Bake tomatoes in 400F oven for 20 minutes.
Nutrition Tip
You can use ground beef in addition to mushrooms for added protein.Why is this recipe nutritious?
| Nutrition Facts | |||
| Per 1 serving (1/8 of the recipe) | |||
| Amount | % Daily Value | ||
| Calories 73 | |||
| Fat 2 g | 3.6 % | ||
| Saturated 0.3 g | 1.6 % | ||
| + Trans 0 g | |||
| Cholesterol 0 mg | |||
| Sodium 10 mg | 0.4 % | ||
| Carbohydrate 12 g | 4 % | ||
| Fibre 2.3 g | 9 % | ||
| Sugars 4.4 g | |||
| Protein 4 g | |||
| Vitamin A | 9 % | Vitamin C | 27 % |
| Calcium | 2 % | Iron | 5 % |
This recipe is a good source of lycopene, from the tomatoes. Lycopene is an antioxidant found in tomatoes, grapefruit and watermelon that gives these foods their reddish colour. Including lycopene-rich foods in your diet may help to reduce the risk of some cancers, and cardiovascular disease.
This recipe is high in vitamin C, from tomatoes. Vitamin C is needed in collagen production, absorption of iron and calcium, and healing of cuts and bruises. It is also important for the health of teeth, bones, gums, blood vessels. Vitamin C also protects against cancer-causing cell damage. Vitamin C can be found in many foods including citrus fruits, melons, berries, potatoes, tomatoes, sweet peppers, broccoli, and fortified cereal. Recommended daily intake is 90 mg for males and 75 mg for females (19-50 years of age).
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Nutrition Tip #38
Did you know that Vitamin B12 is involved in building DNA, making of red blood cells and maintaining nerve cells? Good sources of vitamin B12 are meat, dairy products, eggs, kidneys, liver and fish.
Insurance Coverage
Health insurance companies generally provide coverage for nutrition counselling. Check with your private insurance provider for coverage on services provided by a registered dietitian.
Downtown Toronto Dietitian's Office
5 Rees St, Harbourfront
M5V 3J2
Tel: (647) 533-5511
Email: nutritioncheck@live.ca