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Quinoa-Stuffed Tomatoes

Quinoa (pronounced KEEN-wah) is a grain native to South America; children will have fun eating quinoa out of a hollowed-out tomato

Recipe Source: Deliciously Healthy Family Meals
Prep time Cook time Yields Serving Size
10 minutes 40 minutes 4 servings 1 tomato, ¾ C stuffing

Ingredients

4 medium (2½ inches) tomatoes, rinsed

1 Tbsp olive oil

2 Tbsp red onions, peeled and chopped

1 C cooked mixed vegetables—such as peppers, corn, carrots, or peas (Leftover Friendly)

1 C quinoa, rinsed*

1 C low-sodium chicken broth

½ ripe avocado, peeled and diced (see tip)

¼ tsp ground black pepper

1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)

Photograph of the completed recipe.
calories 299
Total fat 10 g
Saturated fat 1 g
Sodium 64 mg
Total fiber 8 g
Protein 10 g
Carbohydrates 46 g
Potassium 906 mg
Vitamin A 110%
Vitamin C 40%
Calcium 6%
Iron 30%
Percent Daily Values are based on a 2,000 calorie diet.

Directions

  • 1
    Preheat oven to 350 ºF.

  • 2
    Cut off the tops of the tomatoes and hollow out the insides. (The pulp can be saved for use in tomato soup or sauce, or salsa.) Set tomatoes aside.

  • 3
    Heat oil in a saucepan over medium-high heat. Add onions, and cook until they begin to soften, about 1–2 minutes.

  • 4
    Add cooked vegetables, and heat through, about another 1–2 minutes.

  • 5
    Add quinoa, and cook gently until it smells good, about 2 minutes.

  • 6
    Add chicken broth, and bring to a boil. Reduce the heat and cover the pan. Cook until the quinoa has absorbed all of the liquid and is fully cooked, about 7–10 minutes.

  • 7
    When the quinoa is cooked, remove the lid and gently fluff quinoa with a fork. Gently mix in the avocado, pepper, and parsley.

  • 8
    Carefully stuff about ¾ cup of quinoa into each tomato.

  • 9
    Place tomatoes on a baking sheet, and bake for about 15–20 minutes, or until tomatoes are hot throughout (tomatoes may be stuffed in advance and baked later).

  • 10
    Serve immediately.

Tip: See Healthy Eating FAQs for a description of how to choose, peel, and cut an avocado.  Use the other half of the avocado for the Tuna and Avocado Cobb Salad.

 

* Unprocessed quinoa must be washed thoroughly before it is used to remove a powdery coating called saponin, which has an unpleasant and bitter taste.  Check your package for rinsing instructions.

Leftover FriendlyIf you don’t have leftover cooked vegetables, see basic cooking instructions.

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