10 INGREDIENTS •5 STEPS •45min

Healthy Stuffed Tomatoes with Tuna, Ham, and Brown Rice

RECIPE

5.0
1 Rating
Make ahead dishes are such a lifesaver for busy weeknight dinners or parties. Like this colourful, simple and super tasty casserole which features some of the basic Mediterranean ingredients: tomatoes, capers, tuna and olives with lots of extra virgin olive oil. To make this dish even healthier with more fibers I have used brown rice, but you can replace that with simple white rice, or quinoa or couscous too.
Healthy Stuffed Tomatoes with Tuna, Ham, and Brown Rice Recipe | SideChef
Make ahead dishes are such a lifesaver for busy weeknight dinners or parties. Like this colourful, simple and super tasty casserole which features some of the basic Mediterranean ingredients: tomatoes, capers, tuna and olives with lots of extra virgin olive oil. To make this dish even healthier with more fibers I have used brown rice, but you can replace that with simple white rice, or quinoa or couscous too.
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The Fit Mediterranean
Hi, I'm Dani! I share my family’s culinary traditions with you and some healthy treats too!
https://www.thefitmediterranean.com/
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The Fit Mediterranean
Hi, I'm Dani! I share my family’s culinary traditions with you and some healthy treats too!
https://www.thefitmediterranean.com/
45min
Total Time
$1.76
Cost Per Serving

Ingredients

Servings
4
US / METRIC
3
Medium Tomatoes
50 g
Prosciutto
25 g
Brown Rice
1/2 cup cooked rice per 4 servings
100 g
Canned Tuna
3 g
Capers
15 mL
Extra-Virgin Olive Oil
10 g
Parmesan Cheese , grated
3 g
Fresh Parsley , chopped
to taste
Salt
to taste
Ground Black Pepper
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Nutrition Per Serving

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CALORIES
113
FAT
6.9 g
PROTEIN
11.0 g
CARBS
2.8 g

Cooking Instructions

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Step 1
Wash the Tomatoes (3) , cut off the top, about 1 inch, using a spoon, scoop out the internal seeds, season with salt and place upside down on some kitchen towel. Let it seat for 30 min so that the tomatoes can release some of their water.
Step 2
In a bowl, stir in Canned Tuna (100 g) , Capers (3 g) , Parmesan Cheese (6 g) , Prosciutto (50 g) , cooked Brown Rice (25 g) , Salt (to taste) and Ground Black Pepper (to taste) and Fresh Parsley (3 g) .
Step 3
Preheat oven to 400 degrees F (200 degrees C).
Step 4
Fill up the tomatoes with the rice mixture, sprinkle the top with Parmesan Cheese (6 g) . Place the tomato hat on top, drizzle Extra-Virgin Olive Oil (15 mL) and bake for 20 to 30 minutes or until the top starts to get crispy.
Step 5
Serve and enjoy!
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Nutrition Per Serving
Calories
113
% Daily Value*
Fat
6.9 g
9%
Saturated Fat
1.6 g
8%
Trans Fat
0.0 g
--
Cholesterol
23.5 mg
8%
Carbohydrates
2.8 g
1%
Fiber
0.7 g
2%
Sugars
1.2 g
--
Protein
11.0 g
22%
Sodium
440.4 mg
19%
Vitamin D
0.5 µg
2%
Calcium
42.5 mg
3%
Iron
0.6 mg
3%
Potassium
172.3 mg
4%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Disclaimer: All information and tools presented and written within this site are intended for informational purposes only. If you have any concerns or questions about your health, please consult with a physician or other health-care professional.
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