Couscous-stuffed Tomatoes
(0 votes)
(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
261
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 261 cal. | (12 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 92.1 μg | (154 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 111 μg | (37 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 11.1 μg | (25 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 877 mg | (22 %) | ||
| Calcium | 67 mg | (7 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 61 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation
Kitchen utensils
1 kleine Non-stick pan, 1 Slotted spatula, 1 Fine grater, 1 Bowl, 1 Tablespoon, 1 Fork, 1 Small knife, 1 Cutting board
Preparation steps
1.
Cook the couscous according to the packet instructions, fluff with a fork and set aside.
2.
Heat the oven to 200C (180C fan) 400F, gas 6.
3.
Cut the tops off the tomatoes and carefully scoop out the seeds. Discard the seeds and chop the core flesh finely.
4.
Heat 3 tbsp oil in a pan and gently fry the scallions until soft. Add the chile and chopped tomato cores and cook for 2 minutes.
5.
Stir the scallion mixture into the couscous, add the herbs and season with salt and pepper.
6.
Brush the tomatoes inside and out with the remaining oil. Spoon the couscous mixture into the tomatoes, replace the tops and place on a baking sheet.
7.
Bake for 15 - 20 minutes and serve on lettuce leaves with the pan juices spooned over.
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