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RECIPE
9 INGREDIENTS5 STEPS45MIN

Healthy Stuffed Tomatoes with Tuna, Ham, and Brown Rice

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The Fit Mediterranean

Daniela grew up in Italy, learning her passion for cooking and culinary secrets from her grandmother. Today she teaches and blogs in Shanghai.
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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.
45MIN
Total Time

The Fit Mediterranean

Daniela grew up in Italy, learning her passion for cooking and culinary secrets from her grandmother. Today she teaches and blogs in Shanghai.
GO TO BLOG

Ingredients

US / METRIC
Servings:
4
Serves 4
3
Medium  Tomatoes
2 oz
Prosciutto
1/2 cup
Brown Rice , cooked
1/2 cup
1 tsp
1 Tbsp
Extra-Virgin Olive Oil
2 Tbsp
1 Tbsp
Fresh Parsley , chopped
to taste
Salt and Pepper

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Nutrition Per Serving

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CALORIES
128
FAT
7.2 g
PROTEIN
11.5 g
CARBS
5.7 g

Cooking Instructions

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Step 1
Wash the Tomato (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 gram), Capers (1 teaspoon), Parmesan Cheese (1 tablespoon), Prosciutto (50 gram), Brown Rice (1/2 cup), Salt and Pepper (to taste), and Fresh Parsley (1 tablespoon).
Step 3
Preheat oven to 390 degrees F (200 degrees C).
Step 4
Fill up the tomatoes with the rice mixture, sprinkle the top with Parmesan Cheese (1 tablespoon). Place the tomato hat on top, drizzle Extra-Virgin Olive Oil (1 tablespoon) 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
128
% Daily Value*
Fat
7.2 g
9%
Saturated Fat
1.6 g
8%
Trans Fat
0.0 g
--
Cholesterol
23.5 mg
8%
Carbohydrates
5.7 g
2%
Fiber
0.7 g
2%
Sugars
1.2 g
--
Protein
11.5 g
23%
Sodium
444.3 mg
19%
Vitamin D
0.5 µg
2%
Calcium
46.4 mg
4%
Iron
0.9 mg
5%
Potassium
167.4 mg
4%
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