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Vegetable Couscous Filled Tomatoes
Vegetable & Couscous Filled Tomatoes
YIELD Makes 18 servings
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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.
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:
- 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.
- 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.
- 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.
- Combine couscous, reserved tomato pulp, vegetables, parsley, mustard and Italian seasoning in large bowl. Fill tomato shells evenly with couscous mixture.
This recipe appears in:
Vegetables
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 |
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