Tomatoes are packed with vitamins and antioxidants and by using the juices and pulp in the recipe, none of these are going to waste.
Serves 4Preparation time : 30 minutes
Cooking time: 20 minutes
166 kcals
6g protein
3.5g fat
1.6g sat’d fat
27g carbs
3g fibre
Ingredients:
- 4 Large beefsteak tomatoes
- Vegetable stock
- 100g Bulgur wheat
- 1 Medium courgette, approx 150g, trimmed
- 125g Closed cup mushrooms, trimmed
- FryLight® Extra Virgin Olive Oil
- 4 Spring onions trimmed
- 1 clove garlic, crushed
- 50g Light soft cheese with garlic and herbs
Method:
- Slice off the rounded end from each tomato and reserve.
- Using a serrated grapefruit knife and a teaspoon, scoop out the inside of the tomatoes into a sieve set over a bowl and leave the shells intact.
- Place the tomatoes cut side down, on a double thickness of kitchen paper to drain.
- Press the tomato pulp through the sieve, transfer to a jug and make up to 300ml with vegetable stock.
- Pour this into a saucepan and bring to simmer, stir in the bulgur wheat, cover and cook for 5 minutes.
- Remove from the heat and allow to stand for 15 minutes.
- Meanwhile...
- Chop the courgette and mushrooms into small dice and chop the spring onions.
- Heat a medium frying pan and spray 10 times with FryLight®, add the courgettes and mushrooms and cook for 4-5 minutes until softened.
- Stir in the chopped spring onions and garlic and cook for 1 minute, stirring.
- Heat the oven to 180C/350F/gas mark 4.
- Fold the vegetables into the bulgar wheat with the soft cheese, spoon into the tomato shells, packing the mixture down and filling to the top.
- Replace the lids and spray each tomato 4 times with FryLight®
- Transfer to a baking dish, and bake for 20 minutes, serve with a crisp green salad.
Recipe and photo credit by - FryLight
