Tomatoes with rice and zucchini, here is a good and simple dish to prepare. Of course, with the side dish, it becomes a complete meal. Today, I cooked them with zucchini instead of the usual potatoes that are generally used. If you want to follow me also in the group, there you will discover many ideas also on how to use the tomato, a seasonal treasure with which nature delights us at this time. The tomato, consumed raw and cooked, is a natural source of lycopene, vitamins A and C, and potassium. Not to be underestimated, is that every 100 grams of tomato contains only 18 calories, which is excellent for those on a controlled diet. Many benefits are not all listed here, but unfortunately, we find a defect: they contain a lot of nickel, 500 micrograms per kilo.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 20 Minutes
- Portions: 6
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: Summer
- Energy 309.38 (Kcal)
- Carbohydrates 61.02 (g) of which sugars 8.37 (g)
- Proteins 6.34 (g)
- Fat 4.91 (g) of which saturated 0.73 (g)of which unsaturated 0.11 (g)
- Fibers 6.46 (g)
- Sodium 498.74 (mg)
Indicative values for a portion of 170 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients to prepare tomatoes with rice and zucchini
- 6 round tomatoes
- 7 oz zucchini
- 3/4 cup parboiled rice
- 1 clove garlic
- 1 pinch oregano
- 1 tsp salt
- 1 bunch basil
- 2 tbsps extra virgin olive oil
Tools useful for preparing tomatoes with rice
- Oven
- Parchment paper
- Chopper
- Bowl
- Mandoline
Steps to prepare tomatoes with rice and zucchini
Wash the tomatoes, cut off the top and scoop them out using a spoon. Set aside the pulp and meanwhile, turn the hollowed tomatoes upside down and let them drain for about half an hour. Chop the tomato pulp with the garlic and half the basil, add the rice, salt, oregano, extra virgin olive oil, and the remaining basil. Fill the tomatoes with this mixture, place them on a baking tray with parchment paper. Use the mandoline to slice the zucchini and arrange them next to the rice-filled tomatoes, season with salt and oil.
Put the tray in the oven and bake at 375°F for 40 minutes.
Here are the tomatoes with rice and zucchini ready.
