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
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)
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 appendix D 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 (on page 37).
* 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.
If you don’t have leftover cooked vegetables, see basic
cooking instructions in appendix D (page 103).
prep time:
10 minutes
cook time:
35–40 minutes
yield:
4 servings
serving size:
1 tomato,
¾ C stuffing
each serving provides:
calories 299
total fat 10 g
saturated fat 1 g
cholesterol 0 mg
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
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