Baked Stuffed Tomatoes
by Tarla Dalal
A sumptuous mixture of low-fat paneer and assorted veggies is baked inside juicy tomatoes, resulting in an aesthetic yet healthy 80-calorie appetiser.Tomatoes give vitamin A, low-fat paneer gives calcium while the fibre is derived from mixed veggies. The best part is that you can prepare this nutrient-dense Baked Stuffed Tomatoes quite easily, without any long and laborious processes!
Baked Stuffed Tomatoes recipe - How to make Baked Stuffed Tomatoes
Preparation Time: Cooking Time: Baking Time: 15 minutes Baking Temperature: 200°C (400°F) Total Time:
Makes 4 serves
4 medium tomatoes
2 tsp oil
1/4 cup finely chopped onions
1 1/2 tsp finely chopped green chillies
3/4 cup finely chopped and boiled mixed vegetables (french beans , carrots , cauliflower and green peas)
5 tbsp crumbled low-fat paneer (cottage cheese)
salt to taste
- Method
- Cut the tops of the tomatoes and scoop out the center pulp. Chop the scooped tomatoes and keep aside along with the pulp.
- Heat the oil in a broad non-stick pan, add the onions and green chilies and sauté on a medium flame for 1 minute.
- Add the mixed vegetables, paneer, salt and tomato pulp, mix well and cook on a medium flame for 4 to 5 minutes, while stirring occasionally.
- Divide the mixture into 4 equal portions and stuff each scooped tomato with a portion of the mixture.
- Arrange the stuffed tomatoes on a greased baking tray and bake in a pre-heated oven at 200°c (400°f) for 10 minutes.
- Serve immediately.
| Energy | 59 cal |
| Protein | 2 g |
| Carbohydrates | 6.5 g |
| Fiber | 2.5 g |
| Fat | 2.7 g |
| Cholesterol | 0 mg |
| Vitamin A | 454.2 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.5 mg |
| Vitamin C | 27.6 mg |
| Folic Acid | 28.1 mcg |
| Calcium | 71 mg |
| Iron | 0.8 mg |
| Magnesium | 18.2 mg |
| Phosphorus | 66.8 mg |
| Sodium | 22.6 mg |
| Potassium | 151.9 mg |
| Zinc | 0.1 mg |
Tomatoes are full of lycopene and cooked tomatoes contain more of lycopene, an antioxidant which helps in fighting free radicals. For this reason, I tried this recipe and being Tarla Dalal recipe...it was definitely tasty but so simple to make and sooo damn healthy!!....truly amazin..I can have it plain too...