Recipe Source: Deliciously Healthy Family Meals
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| Prep time | Cook time | Yields | Serving Size |
| 10 minutes | 40 minutes | 4 servings | 1 tomato, ¾ C stuffing |
| 4 medium (2½ inches) tomatoes, rinsed | | 1 Tbsp olive oil | | 2 Tbsp red onions, peeled and chopped | | 1 C cooked mixed vegetables—such as peppers, corn, carrots, or peas (Leftover Friendly) | | 1 C quinoa, rinsed* | | 1 C low-sodium chicken broth | | ½ ripe avocado, peeled and diced (see tip) | | ¼ tsp ground black pepper | | 1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried) | | | | calories | 299 | | Total fat | 10 g | | Saturated fat | 1 g | | Sodium | 64 mg | | Total fiber | 8 g | | Protein | 10 g | | Carbohydrates | 46 g | | Potassium | 906 mg | | Vitamin A | 110% | | Vitamin C | 40% | | Calcium | 6% | | Iron | 30% | | Percent Daily Values are based on a 2,000 calorie diet. | |
Directions -
| 1 | Preheat oven to 350 ºF. | -
| 2 | Cut off the tops of the tomatoes and hollow out the insides. (The pulp can be saved for use in tomato soup or sauce, or salsa.) Set tomatoes aside. | -
| 3 | Heat oil in a saucepan over medium-high heat. Add onions, and cook until they begin to soften, about 1–2 minutes. | -
| 4 | Add cooked vegetables, and heat through, about another 1–2 minutes. | -
| 5 | Add quinoa, and cook gently until it smells good, about 2 minutes. | -
| 6 | Add chicken broth, and bring to a boil. Reduce the heat and cover the pan. Cook until the quinoa has absorbed all of the liquid and is fully cooked, about 7–10 minutes. | -
| 7 | When the quinoa is cooked, remove the lid and gently fluff quinoa with a fork. Gently mix in the avocado, pepper, and parsley. | -
| 8 | Carefully stuff about ¾ cup of quinoa into each tomato. | -
| 9 | Place tomatoes on a baking sheet, and bake for about 15–20 minutes, or until tomatoes are hot throughout (tomatoes may be stuffed in advance and baked later). | -
Tip: See Healthy Eating FAQs for a description of how to choose, peel, and cut an avocado. Use the other half of the avocado for the Tuna and Avocado Cobb Salad. * Unprocessed quinoa must be washed thoroughly before it is used to remove a powdery coating called saponin, which has an unpleasant and bitter taste. Check your package for rinsing instructions. |
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