Healthy Stuffed Tomatoes with Tuna, Ham, and Brown Rice

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.

Total Time

45min

5.0

1 Rating

Author: The Fit Mediterranean

Servings:

Ingredients

•

Medium Tomatoes

•

2 oz

Prosciutto

•

2 Tbsp

Brown Rice

•

1/2 cup

Canned Tuna

•

1 tsp

Capers

•

1 Tbsp

Extra-Virgin Olive Oil

•

2 Tbsp

Parmesan Cheese , grated

•

1 Tbsp

Fresh Parsley , chopped

•

to taste

Salt

•

to taste

Ground Black Pepper

Cooking Instructions

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.

In a bowl, stir in Canned Tuna (1/2 cup) , Capers (1 tsp) , Parmesan Cheese (1 Tbsp) , Prosciutto (2 oz) , cooked Brown Rice (2 Tbsp) , Salt (to taste) and Ground Black Pepper (to taste) and Fresh Parsley (1 Tbsp) .

Preheat oven to 400 degrees F (200 degrees C).

Fill up the tomatoes with the rice mixture, sprinkle the top with Parmesan Cheese (1 Tbsp) . Place the tomato hat on top, drizzle Extra-Virgin Olive Oil (1 Tbsp) and bake for 20 to 30 minutes or until the top starts to get crispy.

Serve and enjoy!

Nutrition Per Serving

CALORIES

113

FAT

6.9 g

PROTEIN

11.0 g

CARBS

2.8 g