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Quinoa- Stuffed Tomatoes



Quinoa- Stuffed Tomatoes
Number of Servings: 4 Total Preparation Time: less than 15 minutes
Actual Cooking Time: 45 minutes Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health
Food Groups: Vegetables, Grains
Main Ingredient: Rice, Pasta & Bread, Vegetables
Meal Type: Lunch Entrée, Appetizers
Origin: Mediterranean & Mid-Eastern
Special Features: Quick to Prepare (under 30 minutes), Kids Love It, Kids Can Help Make It , Make Ahead , Vegetarian

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

Recipe and photo courtesy of Keep the Beat™, National Heart, Lung, and Blood Institute.

Ingredients:

4 medium (2 1-2 inches) Tomatoes, rinsed
1 tablespoon Olive oil
2 tablespoons red Onions, peeled and chopped
1 cup cooked mixed Vegetables, such as peppers, corn, carrots or peas
1 cup Quinoa, rinsed
1 cup low-sodium chicken Broth
1/2 ripe Avocado, peeled and diced
1/4 teaspoon black Pepper
1 tablespoon fresh Parsley or 1 teaspoon dried parsley

Preparation:

1. Preheat oven to 350°F.
2. Cut off the tops of the tomatoes and hollow out the insides. (The pulp can be saved for use in tomato soup, tomato 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 three-quarters 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.
10. Serve immediately.


Nutrient Information
Calories: 212
Total Fat: 10 g
Saturated Fat: 1 g
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 315 mg
Carbohydrates: 27 g
Protein: 6 g
Fiber: 6 g
Vitamin A:
Vitamin C:
Calcium: 35 mg
Iron:

Cook's Notes:

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 friendly tip: Use leftover vegetables in quinoa mixture.

Make ahead tip: Tomatoes may be stuffed in advance and baked later.

Sautee onions and vegetables in a non-stick pan and reduce the amount of oil used by one half to lower the fat and calories in this recipe.