Couscous stuffed tomatoes
¼ tsp(s), freshly ground
Uncooked whole wheat couscous
6 medium, beefsteak variety (7 oz each)
1 small, cut into 1⁄4-inch dice (about 1 cup)
1 small, chopped
Sweet red pepper(s)
½ small, seeded and diced
Canned low sodium great northern beans
15½ oz, rinsed and drained
Canned tomato sauce
Reduced-fat feta cheese
⅓ cup(s), crumbled
- 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.
- 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.
- 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.
- Yields 1 stuffed tomato per serving.