Greek-Style Rice and Fetta

- Preparation Time:	15 minutes	- Per Serve:	1240kJ (285calories); protein 13g; total fat 12g; saturated fat 4g; carbohydrate 32g; total sugars 5g; sodium 385mg; potassium 685mg; calcium 225mg; iron 2.7mg; fibre 5g.
- Cooking Time:	60 minutes
- Serves:	4

Ingredients:

8 medium vineripened tomatoes (about 60g each)
1½ tablespoons olive oil (+ olive oil spray)
1 red onion, finely chopped
2 garlic cloves, crushed
2⁄3 cup brown rice, cooked
½ cup vegetable stock
½ cup roughly chopped flat-leaf parsley leaves
2 tablespoons chopped dill
100g reduced-fat fetta cheese, crumbled
Rocket leaves and crusty wholegrain bread to serve

Instructions:

1. Cut a 1-cm slice off the stem-side of each tomato. Set tops aside. Using a teaspoon, scoop out tomato pulp including seeds (without damaging skin) into a bowl. Roughly chop pulp. Pat dry tomato cavities with paper towel.

2. To make stuffing, heat oil in a frying pan over medium heat. Add onion and garlic and cook, stirring occasionally, for three minutes or until onion is soft. Add rice. Stir to coat in oil and cook, stirring constantly, for two minutes.

3. Stir in tomato pulp and stock. Cover and simmer, stirring occasionally, over low heat for 25 minutes or until rice is almost tender.

4. Remove from heat. Stir in parsley, dill and fetta.

5. Evenly spoon rice mixture into tomatoes. Top with tomato tops.

6. Arrange tomatoes into a greased, large baking dish. Spray with olive oil. Bake for 25-30 minutes until tomatoes are tender.

7. Serve with rocket leaves and crusty wholegrain bread.

For further information on healthy eating, please contact Sanitarium Nutrition Service

Australia:
Locked Bag 7,
Central Coast Mail Centre, NSW 2252
Phone: 1800 673 392

New Zealand:
Private Bag 92127,
Auckland, New Zealand
Phone: 0800 100 257

Extract from Signs of the Times, July 2009.

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Signs of the Times Australia / NZ edition — lifestyle, health, relationships, culture, spirituality, people — published since 1886

Signs of the Times Australia / NZ edition — lifestyle, health, relationships, culture, spirituality, people — published since 1886

Greek-Style Rice and Fetta

Ingredients:

Instructions:

For further information on healthy eating, please contact Sanitarium Nutrition Service

Australia: Locked Bag 7, Central Coast Mail Centre, NSW 2252 Phone: 1800 673 392

New Zealand: Private Bag 92127, Auckland, New Zealand Phone: 0800 100 257

Trends Satisfaction in Action

Food Matters Recipe Greek-style Rice and Fetta

Food Matters Recipes:

Australia:
Locked Bag 7,
Central Coast Mail Centre, NSW 2252
Phone: 1800 673 392

New Zealand:
Private Bag 92127,
Auckland, New Zealand
Phone: 0800 100 257

Trends
Satisfaction in Action

Food Matters Recipe
Greek-style Rice and Fetta