Like HowStuffWorks on Facebook!

Vegetable Couscous Filled Tomatoes


Vegetable & Couscous Filled Tomatoes

Vegetable & Couscous Filled Tomatoes

Good-for-you garlic teams up with couscous in these crowd-pleasing appetizers. New research has linked the consumption of at least 1 clove of garlic a day to reduced rates of stomach cancer, leading many to believe that a clove a day may help keep the doctor away.

Yield

Makes 18 servings

Ingredients

1/2 cup reduced-sodium chicken broth
2 teaspoons olive oil
1/3 cup uncooked quick-cooking couscous
18 large plum tomatoes
Nonstick cooking spray
1 cup diced zucchini
1/3 cup sliced green onions
2 cloves garlic, minced
2 tablespoons finely chopped fresh Italian parsley
1-1/2 teaspoons Dijon mustard
1/2 teaspoon dried Italian seasoning

Preparation

  1. Place chicken broth and oil in small saucepan; bring to a boil over high heat. Stir in couscous; cover. Remove saucepan from heat; let stand 5 minutes.
  2. Cut thin slice from top of each tomato. Remove pulp, leaving 1/8-inch-thick shell; reserve pulp. Place tomatoes, cut sides down, on paper towels to drain. Meanwhile, drain excess liquid from reserved pulp. Chop pulp to measure 2/3 cup.
  3. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Add zucchini, onions and garlic. Cook and stir 5 minutes or until vegetables are tender.
  4. Combine couscous, reserved tomato pulp, vegetables, parsley, mustard and Italian seasoning in large bowl. Fill tomato shells evenly with couscous mixture.

Nutritional Information

Serving Size: 1 filled tomato
Sodium 20 mg
Protein 2 g
Fiber 3 g
Carbohydrate 13 g
Saturated Fat <1 g
Total Fat 1 g
Calories from Fat 14 %
Calories 65

Dietary Exchange

Vegetable 1-1/2
Starch 1/2

Check out more recipes for Vegetables