Broccoli Stuffed Tomatoes
|Firm ripe tomatoes||4 Medium|
|Lemon juice||1 Teaspoon|
|Unsalted margarine||1⁄2 Tablespoon|
|Yellow onion||1 Small, chopped|
|Skim milk||1⁄2 Cup (8 tbs)|
|Low sodium chicken broth||1⁄4 Cup (4 tbs)|
|Grated parmesan cheese||2 Tablespoon|
|Chopped cooked broccoli||1 1⁄2 Cup (24 tbs)|
|Minced fresh basil/1/2 teaspoon dried basil, crumbled||1 Tablespoon|
|Black pepper||1⁄8 Teaspoon|
|Egg white||1 Large|
Preheat the oven to 375°F.
Slice the tops from the tomatoes, then hollow them out, leaving shells about 1/2 inch thick.
Sprinkle the inside of each tomato with the lemon juice and turn upside down on paper towels to drain for 10 minutes.
In a heavy 10 inch skillet, melt the margarine over moderate heat; add the onion and cook, uncovered, until soft about 5 minutes.
In a small bowl, whisk together the milk, chicken broth, and flour.
Add to the skillet and cook, uncovered, over moderate heat, stirring frequently, for 3 minutes or until the sauce has thickened.
Remove the skillet from the heat and mix in the cheese, broccoli, basil, and pepper.
In a small bowl, beat the egg white until it holds stiff peaks.
Fold into the broccoli mixture.
Spoon the mixture into the tomatoes, mounding it up in the center.
Arrange the stuffed tomatoes in an ungreased 9"x 9"x 2" baking pan; bake, uncovered, for 30 to 35 minutes or until the stuffing is puffed and golden.
Serving size: Complete recipe
Calories 552 Calories from Fat 155
% Daily Value*
Total Fat 18 g27%
Saturated Fat 6.8 g33.8%
Trans Fat 0 g
Cholesterol 28.7 mg9.6%
Sodium 722.9 mg30.1%
Total Carbohydrates 72 g24.1%
Dietary Fiber 16.1 g64.5%
Sugars 23.5 g
Protein 35 g69.5%
Vitamin A 106% Vitamin C 114.6%
Calcium 56.4% Iron 21.4%
*Based on a 2000 Calorie diet