Couscous stuffed tomatoes
2
Points®
Temps total: 18 min • Préparation: 8 min • Cuisson: 10 min • Portions: 6 • Difficulté: Facile
After one bite, this recipe will surely become a dinner staple during the summer months when ripe tomatoes are at their peak in flavour and are in abundance. If you’re looking at a hectic schedule, this light entrée can be made a day ahead — just cover the stuffed tomatoes with plastic wrap before refrigerating. For the best-looking presentation, refrigerate the tomato shells and filling separately, and stuff the tomatoes just before serving. Garnish the finished dish with chopped fresh basil for a boost of garden-fresh flavour. You can substitute another bean like chickpeas for the Great Northern beans or swap goat cheese for the feta too.
Ingrédients
Water
½ cup(s)
Table salt
¾ tsp(s)
Black pepper
¼ tsp(s), freshly ground
Uncooked whole wheat couscous
⅓ cup(s)
Tomato
6 medium, beefsteak variety (7 oz each)
Olive oil
1 tbsp(s)
Zucchini
1 small, cut into 1⁄4-inch dice (about 1 cup)
Onion
1 small, chopped
Red bell pepper
½ small, seeded and diced
Dried basil
1 tsp(s)
Canned low sodium great northern beans
15½ oz, rinsed and drained
Canned tomato sauce
8 oz
Reduced-fat feta cheese
⅓ cup(s), crumbled
Instructions
1
Bring the water, 1⁄4 teaspoon of the salt, and 1⁄8 teaspoon of the pepper to a boil in a small saucepan. Add the couscous, cover, and remove from the heat. Let stand 5 minutes, then fluff with a fork.
2
Meanwhile, cut a thin slice from the top of each tomato and reserve. With a spoon, carefully scoop out the seeds and pulp, leaving a tomato shell. Save the tomato pulp for soups or sauces.
3
Heat the oil in a large nonstick skillet over high heat. Add the zucchini, onion, bell pepper, and basil; cook, stirring frequently, until crisp-tender, about 5 minutes. Add the beans and tomato sauce; cook until slightly thickened, about 2 minutes. Remove from the heat and stir in the couscous, feta, and the remaining 1⁄2 teaspoon salt and 1⁄8 teaspoon pepper. Spoon about 3⁄4 cup filling into each tomato shell and cover with the reserved tomato tops.
4
Yields 1 stuffed tomato per serving.
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