Zucchini and Couscous-Stuffed Tomatoes

Prep: 15 minutes; Cook: 24 minutes

You'll need only part of the prepared couscous for this recipe; save the rest to serve as a simple side dish another night. Enjoy these stuffed tomatoes with grilled chicken, lamb, or fish. Or serve two stuffed tomato halves per serving as a meatless main dish.

Yield:

4 servings (serving size: 1 stuffed tomato half)

Recipe from

Nutritional Information

Calories 133
Fat 1.4 g
Satfat 0.4 g
Protein 5.5 g
Carbohydrate 26.5 g
Fiber 2.6 g
Cholesterol 1 mg
Iron 0.8 mg
Sodium 572 mg
Calcium 47 mg

Ingredients

1 (5.8-ounce) package roasted garlic-and-olive oil couscous (such as Near East)
Cooking spray
1 cup diced zucchini (1 medium)
1/2 cup chopped onion (1/2 small)
1/4 cup chopped fresh basil
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
2 large tomatoes (about 1 1/4 pounds)
4 teaspoons grated fresh Parmesan cheese

Preparation

1. Preheat oven to 450°.

2. Prepare couscous mix according to package directions, omitting fat.

3. While couscous stands, heat a medium nonstick skillet over medium-high heat. Coat pan with cooking spray. Add zucchini and onion, and sauté 4 minutes or until tender. Remove from heat, and stir in basil, 1/4 teaspoon salt, and pepper. Fluff couscous with a fork. Stir 3/4 cup couscous into zucchini mixture; reserve remaining couscous for another use.

4. Cut tomatoes in half crosswise; remove and discard pulp and seeds from tomato halves. Place tomato halves in an 8-inch square baking dish, and sprinkle evenly with remaining 1/4 teaspoon salt. Spoon zucchini mixture evenly into tomato halves. Sprinkle each stuffed tomato half with 1 teaspoon cheese.

5. Bake at 450° for 15 minutes or until tomatoes are soft and filling is thoroughly heated.

Note:

Jennifer Cofield,

Oxmoor House Healthy Eating Collection

June 2006