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Quinoa-stuffed tomatoes

Karen Miller | 12/15/2015, 10:28 a.m.
This side dish pairs quinoa, a whole grain, with vegetables for a healthy recipe that is low in unhealthy fats, ...

This simple side dish from the National Heart, Lung, and Blood Institute contains quinoa and avocado, both of which are high in fiber and potassium and low in sodium. This is a winning combination to help lower blood pressure.

Ingredients

  • 4 medium (2½ inches) tomatoes, rinsed
  • 1 tbsp. olive oil
  • 2 tbsp. 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
  • ½ ripe avocado, peeled and diced
  • ¼ tsp. ground black pepper
  • 1 tbsp. fresh parsley, rinsed, dried and chopped (or 1 tsp. dried)

Directions

  1. Preheat oven to 350ºF.
  2. Cut off the tops of the tomatoes and hollow out the insides. Set tomatoes aside.
  3. Heat oil in a saucepan over medium-high heat. Add onions, and cook until they begin to soften, about one to two minutes.
  4. Add cooked vegetables and heat through, about another one to two minutes.
  5. Add quinoa, and cook gently about two 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 seven to 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 to 20 minutes, or until tomatoes are hot throughout (tomatoes may be stuffed in advance and baked later).

* Yield: 4 servings, Serving Size 1 tomato, ¾ cups stuffing

Nutritional analysis per serving

  • Calories: 299
  • Total Fat: 10 g
  • Saturated Fat: 1 g
  • Sodium: 64 mg
  • Fiber: 8 g
  • Protein: 10 g
  • Carbohydrates: 46 g
  • Potassium: 906 mg

Source: Keep the Beat™ Recipes: Deliciously Healthy Family Meals