Low Fat Stuffed Tomatoes
Elevate your weeknight dinner game with these flavorful Low Fat Stuffed Tomatoes, a nutritious twist on a classic favorite! These plump, ripe tomatoes are hollowed and brimming with a delicious medley of cooked quinoa, sautéed spinach, onion, bell pepper, and garlic, creating a wholesome and satisfying dish. A touch of low-fat feta cheese and fresh parsley add bursts of flavor, while a spritz of olive oil keeps it light and heart-healthy. Perfectly baked to tender perfection, these stuffed tomatoes are ideal for those seeking a low-calorie, high-protein meal that’s both easy to prepare and bursting with vibrant taste. Ready in just 35 minutes, they make a stunning centerpiece for your next dinner table.
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Recipe Information
Ingredients
- 4 pieces large ripe tomatoes
- 1 cup cooked quinoa
- 1 cup spinach
- 0.5 cup onion
- 0.5 cup bell pepper
- 2 cloves garlic
- as needed olive oil spray
- 0.25 cup low-fat feta cheese crumbles (optional)
- 2 tablespoons fresh parsley
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 375°F (190°C).
Slice the tops off the tomatoes and carefully scoop out the pulp and seeds using a spoon, creating hollow tomato shells. Reserve the pulp in a small bowl.
Finely chop the spinach, onion, and bell pepper. Mince the garlic cloves.
In a non-stick skillet, lightly spray olive oil and heat over medium heat. Add the onion, bell pepper, and garlic. Sauté for 3-4 minutes until softened.
Add the chopped spinach and reserved tomato pulp to the skillet. Cook for an additional 2-3 minutes, stirring occasionally, until the spinach is wilted.
Mix the sautéed vegetables with the cooked quinoa in a large bowl. Add lemon juice, parsley, salt, and black pepper. Stir until well combined. If desired, stir in the low-fat feta cheese crumbles at this stage.
Stuff the hollowed tomatoes with the quinoa mixture, pressing down lightly to pack the filling evenly.
Place the stuffed tomatoes in a lightly greased baking dish. Bake in the preheated oven for 20 minutes, or until the tomatoes are tender and heated through.
Carefully remove the baking dish from the oven and let the tomatoes cool for 2-3 minutes before serving.
Serve warm, garnished with extra parsley if desired. Enjoy your low-fat stuffed tomatoes!
Nutrition Facts
Calories |
550 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.4 g | 13% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 21 mg | 7% | |
| Sodium | 2038 mg | 89% | |
| Total Carbohydrate | 88.4 g | 32% | |
| Dietary Fiber | 17.9 g | 64% | |
| Total Sugars | 30.2 g | ||
| Protein | 31.0 g | 62% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 498 mg | 38% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 2668 mg | 57% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
