Mediterranean Stuffed Tomatoes

Mediterranean herbs, rice, courgette, garlic & onion, stuffed into tomatoes and slow roasted: what’s not to like! Lots of versions are around. You can change the rice for couscous or bulgar wheat and the courgette for some peas if you like. Serves 4 at about 250 calories each. Eat along side some fish or grilled meat and a green salad.

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  • 100g brown rice
  • 8 medium / large tomatoes
  • 1/2 red onion, chopped small
  • 2 tbsp olive oil
  • 1 medium courgette, finely diced
  • 2 cloves garlic, crushed
  • 1 tbsp tomato puree
  • 1 tbsp dried mint
  • 1 tbsp dried oregano
  • Salt & pepper

What to do

  1. Boil the rice for about 20 minutes (assuming the packet says 25 minutes, adjust if different) until just under cooked.
  2. Slice the tops off the tomatoes, scoop out the flesh. Put the pulp it in a bowl chopping it as you do and the bottoms in a baking dish ready to be stuffed. St the tops aside for later.
  3. Cook the onion in half of the olive oil until soft adding the garlic and courgette after 5 minutes. Cook gently until soft then stir in the tomato paste and reserved tomato pulp and part cooked rice.
  4. Simmer for a few minutes, stirring in the herbs and season as you go.
  5. Spoon the rice mixture into the tomato shells, put the lids back on, drizzle with the remaining oil and bake for an hour at 160c until soft.

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