Sat, Sep-24-11, 09:58
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Senior Member
Posts: 3,819
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Plan: Atkins
Stats: 217/145/143
BF:
Progress: 97%
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Cheese & ham stuffed peppers and tomatoes - light meal
Stuffed pepper and tomatoes - serves 2 for a light meal, or 2-4 as a side dish to poultry or meat.
1 medium onion, chopped
1 clove of garlic, squashed
some fresh/dried chili (or cayenne pepper)
4 medium tomatoes
1 small red pepper, halved lengthwise
2 oz (or more) grated cheese
2 oz or more chopped cooked ham
1/4 glass of white wine mixed with 1 tsp flour
salt
Gently cook the onion, chili and garlic in oil and water until transparent. Sit the tomatoes upside down, cut a cap off, scoop the flesh out of the tomatoes with a knife and spoon, then add it to the onion, with the cheese, ham, flour and wine. Simmer it together, stirring and reducing to make a sauce, season to taste. Lightly salt the tomatoes and the pepper, fill them with the sauce, pop the "caps" back onto the tomatoes, then fit everything snugly into an oiled dish and oven-bake at around 180 for about 15 minutes, until pepper and tomatoes are cooked.
Serve drizzled with olive oil.
This was a nice lunch for two, and worked out at around 24 carbs per serving. To decrease the carbs, you could replace 1/2 the onion with more cheese and ham. The tomatoes would be nice topped with a slice of cheese before cooking. The flour keeps the sauce together and is only 1/2 tsp per person - about 1g carb each.
Approximate counts for 2 tomatoes and 1/2 pepper:
24 carbs
12 protein
24 fat
5 fiber
365 calories
Last edited by Kirsteen : Sun, Sep-25-11 at 08:03.
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