Recipes

Tomato-Spinach Bake

Yield: 8 servings

4 large tomatoes

1 cup whole-wheat couscous

1 ½ cups vegetable broth

1 ½ teaspoons crushed fresh garlic

3 cups (packed chopped fresh spinach

¼ cup finely chipped fresh basil

¼ cup grated parmesan cheese

Nonstick butter-flavored cooking spray

½ cup shredded reduced-fat mozzarella cheese

Preparations

• Cut each tomato in half crosswise.  Scoop out the pulp, leaving just the shell.  Discard the pulp or save it for another dish.  Set the tomato shells aside
• Place the couscous and broth in a pot, and bring to a boil over high heat.  Stir the mixture reduce the heat to low and cover.  Simmer for about 3 minutes, until the liquid is absorbed.  Set pot aside to cool slightly.
• Lightly oil a skillet and preheat over medium heat.  Add the garlic, and sauté about 1 minute, or until the garlic begins to brown.  Add the spinach, and sauté 2 minutes or until the spinach is wilted.
• Remove the skillet for the heat and add the couscous, basil and parmesan.  Stir ingredients together.
• Coat a 7-by-11-inch pan with non-stick cooking spray.  Spoon the spinach mixture into the tomato shells, and arrange the tomatoes in a lightly oiled baking pan.
• Bake uncovered at 350°F for 20 minutes.  Sprinkle 1 tablespoon of mozzarella over the top of each tomato, and bake for 5 additional minutes, or until the tomatoes are tender. Serve hot.

Nutrition Facts (per serving)
Calories 149
Carbohydrate 23g
Fiber 4.3g
Protein 8g
Total fat 2.6g
Cholesterol 3mg