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Meatless & Vegetarian pg 3 >  Tomatoes, Spinach Stuffed


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Fix-It And Enjoy-It! Healthy Cookbook
Phyllis Pellman Good
Recipe: Charlotte Hagner, Montague, MI

Dietitian's tip: Tomatoes are a good source of lycopene, an antioxidant that may help protect against cancer and cardiovascular disease. Lycopene is most plentiful in red tomatoes and is best absorbed when the tomatoes have been cooked.

Makes 4 main-dish servings
Prep Time:
15-20 minutes
Cooking/Baking Time: 35 minutes


    • 8 medium tomatoes
    • 10-oz. pkg. frozen spinach
    • 2 Tbsp. finely chopped onion
    • 1/2 cup fat-free half-and-half
    • 2 egg whites, or egg substitute equivalent to 1 egg


1. Slice off top of each tomato. Remove pulp and seeds.

2. Place spinach and onion in saucepan with a small amount of water. Cook over medium heat until onions are softened.

3. In a small bowl, combine half-and-half and egg whites or egg substitute.

4. Stir into spinach and onions. Cook 1 minute.

5. Spoon mixture into tomatoes.

6. Place filled tomatoes in lightly greased baking dish.

7. Bake, uncovered, at 350° for 25 minutes.


    Per Serving:
    Calories 92, Protein 6g, Carbohydrates 16g, Total Fat 1.1 g. Saturated Fat 0.4 g, Monounsaturated Fat 0.2g, Polyunsaturated Fat 0.5g, Cholesterol 2 mg, Sodium 136 mg, Fiber 6g



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