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Baked Stuffed Tomatoes with Bulgur and Feta

Ingrédient Quantité Calories
Tomates 800g 144kcal
Fromage feta 120g 318kcal
Bulgur sec 75g 257kcal
Ail 6g 9kcal
Basilic frais 3.78g 1kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 51g 16kcal
Menthe poivrée fraîche 1.57g 1kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
4 medium tomatoes with firm walls
1/3 cup (75g) bulgur
1/2 cup (120ml) hot water
2 garlic cloves , minced
2 or 3 spring green onions , chopped
4 oz (120g) Feta cheese , crumbled
2 tbsp (20g) black olives , pitted and chopped
salt
Freshly ground black pepper
3 tbsp fresh basil , chopped
1 tbsp fresh mint , chopped
Olive oil for drizzling
Instructions
Preheat the oven to 400F (200C).
Place the bulgur into a medium bowl and pour boiling water over it.
Let it soak for 10-15 minutes. It will be tender but will still keep a bit of crunch.
Meanwhile, cut each tomato in half. Use a spoon to scoop out the flesh. Discard the seeds and juices, chop the flesh and transfer to a medium bowl.
Add soaked bulgur, feta cheese, green onion, garlic, black olives, fresh basil and mint, salt and freshly ground black pepper.
Stir to combine.
Fill the tomato halves with the bulgur mixture.
Drizzle the stuffed tomatoes with olive oil.
Bake for 20-25 minutes or until slightly golden.
Sprinkle with fresh basil and serve hot. Enjoy!

Valeurs nutritives
Taille des portions 132 g | ml
Quantité par portion 93
390
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 3.6g 5%
Gras saturés 2g 10%
Sodium 179mg 8%
Total des glucides 12g 4%
Fibres alimentaires 2.6g 9%
Sucre 2.8g
Protéine 4.4g 9%
Vitamine D 0.1mcg 0%
Calcium 94mg 7%
Fer 0.7mg 4%
Potassium 308mg 7%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 65.601 mcg 7%
Thiamine [B1] 0.087 mg 7%
Riboflavine [B2] 0.163 mg 13%
Niacine [B3] 1.268 mg 8%
Acide pantothénique [B5] 0.343 mg 7%
Vitamine B6 0.19 mg 11%
Cobalamine [B12] 0.254 mcg 0%
Floate [B9] 26.979 mcg 0%
Vitamine C 15.28 mg 17%
Vitamine D 0.06 mcg 0%
Vitamine E 0.612 mg 4%
Vitamine K 23.517 mcg 20%
Bétaïne 0.002 mg 0%
Choline 12.236 mg 2%
Carbohydrates
nutriment Quantité DV
Total des glucides 12.3 g 4%
Sugars 2.8 g 6%
Fibres alimentaires 2.6 g 9%
Carbohydrate 11.8 g 0%
Glucides nets 9.5g
acides aminés
nutriment Quantité DV
Alanine 0.171 g 0%
Arginine 0.159 g 0%
Acide aspartique 0.328 g 0%
Cystéine 0.049 g 0%
Acide glutamique 1.19 g 0%
Glycine 0.088 g 0%
Histidine 0.104 g 0%
Isoleucine 0.188 g 0%
Leucine 0.323 g 0%
Lysine 0.25 g 0%
Méthionine 0.081 g 0%
Phénylalanine 0.189 g 0%
Proline 0.35 g 0%
Sérine 0.263 g 0%
Thréonine 0.162 g 0%
Tryptophane 0.056 g 0%
Tyrosine 0.152 g 0%
Valine 0.238 g 0%
Minéraux
nutriment Quantité DV
Calcium 94.49 mg 7%
Cuivre 0.11 mg 12%
Fluorure 2.3 mcg 0%
Fer 0.73 mg 4%
Magnésium 31.15 mg 7%
Manganèse 0.43 mg 19%
Phosphore 106.59 mg 9%
Potassium 307.85 mg 7%
Sélénium 2.61 mcg 5%
Sodium 178.67 mg 8%
Zinc 0.82 mg 7%
autres
nutriment Quantité DV
Eau 110.377 g 0%
Cendres 1.995 g 0%