31 Aug Forbidden Rice and Bean Stuffed Tomatoes with Red Pepper Coulis
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My second challenge from Dannon Light & Fit was to “Top Chef” it with 5 random ingredients I received in the mail. I received the following ingredients: black rice, cannellini beans, jarred roasted red peppers, lavender extract and dried cranberries. The challenge was to create a recipe using 3 of the 5 of the ingredients, plus Dannon Light & Fit yogurt.
Lucky for me, I had many ideas flowing in my head especially since I have already created over 130 yogurt-based recipes in my cookbook, The Greek Yogurt Kitchen. The 2015 Dietary Guidelines for Americans (DGAs) recommend choosing yogurt as a snack, or using yogurt as an ingredient in prepared dishes to help increase dairy intake. Yogurt is a nutrient-dense, versatile ingredient that can be incorporated into a balanced breakfast, lunch, dinner, or snack. I decided to use the black rice, cannellini beans, and jarred roasted red peppers and Light & Fit Greek Nonfat Yogurt to make this Forbidden Rice and Bean Stuffed Tomatoes with a Red Pepper Coulis. Dannon’s new Light & Fit Greek Nonfat Yogurt is perfect to make the coulis as it will add some body to it. In addition, it contains zero artificial sweeteners and 90 calories, 13 grams of protein and 3 grams of fiber per 5.3 ounces.
Making the recipe was pretty simple, but did take a few steps.
First I prepared my ingredients including the tomatoes, roasted red peppers, onion, and garlic. I also measured the ingredients for my red pepper coulis.
Once the rice was cooked, I made my filling with the rice, beans, chopped tomatoes and peppers. Then I placed ½ cup of the stuffing into each of the hollow tomato shells.
Then I baked the tomatoes until the tomato shell became nice and soft, about 30 minutes.
Forbidden Rice and Bean Stuffed Tomatoes with Red Pepper Coulis
Prep time: 20 minutes
Cook time: 1 hour, 5 minutes
½ cup black rice
1½ cups low-sodium chicken or vegetable broth
8 large tomatoes
1 jarred whole roasted red pepper, chopped (1/4 cup)
1 tablespoon olive oil
1 medium yellow onion, chopped
1 clove garlic, minced
1 cup of canned cannellini beans, rinsed and drained
2 bay leaves
¼ teaspoon salt
1/8 teaspoon ground black pepper
For the coulis
2 jarred whole roasted red peppers (6 ounces)
2 tablespoons Dannon Light & Fit Plain or Vanilla Greek Nonfat yogurt
1/8 teaspoon ground black pepper
Preheat the oven to 350°F. Coat a baking sheet with cooking spray.
In a medium pot, bring the broth to a boil. Stir in the black rice and reduce the heat to medium-low. Cover the pot and let the rice cook until it gets fluffy, about 35 minutes.
While the rice is cooking, cut the top third off the tomatoes and set them aside. Using a spoon, remove the seeds and pulp from the center of the tomatoes. Set the tomato “bowls” aside. Dice the tomato tops and reserve 1 cup. Cover and store the remaining chopped tomato in the fridge for another time.
Once the rice is cooked, heat the olive oil in a medium skillet over a medium flame. Add the onion and garlic and sauté until the onions are translucent, about 2 minutes. Add cannellini beans and bay leaves and stir until beans are warmed through, about 2 minutes. Add the cooked rice, chopped tomato tops, chopped roasted red peppers, salt, and black pepper; stir to combine. Cover the skillet and allow the flavors to combine, about 5 minutes. Remove the bay leaves from the rice and bean mixture.
Spoon ½ cup of the black rice mixture into the hollow of each tomato. Place the tomatoes 2 inches apart on the prepared baking sheet. Bake until the tomatoes are slightly browned, about 30 minutes.
To make the red pepper coulis, add the 2 red peppers, yogurt, and black pepper to a blender and blend until smooth.
To serve, top stuffed tomato with2 tablespoons of the red pepper coulis.
Serving size: 1 tomato
Nutrition information (per serving):
Calories: 127; Total Fat: 2g; Saturated Fat: 0g; Protein: 5g; Carbs: 23g; Sugars: 5g; Fiber: 5g; Sodium 339mg
For more ideas on how to create delicious dishes with Dannon Light & Fit, follow them on Instagram @Lightandfit and use the hashtag #DoWhatFitsYou