Stuffed tomatoes are popular throughout the Mediterranean region. This prostate power version combines antioxidant-rich vegetables with a little cheese. Try adding wild snapper, ground grass-fed beef or ground free-range chicken breast for meaty flavor and extra protein.
*Choose organic produce whenever possible*
- 1 large carrot, peeled and diced
- 1 large zucchini, peeled, cored and diced
- 1 large yellow squash, peeled, cored and diced
- 1-1½ pounds broccoli, florets only, minced
- 2 tablespoons raw pumpkin seeds
- 1 cup cooked legumes, such as black or navy beans
- 8 ounces extra-firm tofu, cut into ½-inch cubes
- ¼ cup coarsely chopped fresh cilantro
- 1 tablespoon minced garlic
- 1 tablespoon minced hot peppers
- Pinch salt
- 6 large beefsteak tomatoes, tops removed and insides scooped out
- 1 teaspoon light olive oil
- ½ cup low-fat cheese, such as crumbled feta, crumbled goat cheese or grated Parmesan cheese, optional
Position the rack in the center of the oven and preheat to 350°F. In a large bowl, combine the carrot, zucchini, squash, broccoli, pumpkin seeds, legumes, tofu, cilantro, garlic, hot peppers and salt. Toss until well combined. Place the tomatoes on a baking sheet pan and fill each with stuffing. Do not overload them. Drizzle with olive oil. Bake for 20 minutes. If using cheese, sprinkle over the tomatoes after 15 minutes of cooking time. Remove from the oven and serve. Serves 6.
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© 2010 by Stephen Sinatra, MD, Jim Punkre and Rebecca Bent. All rights reserved. Reprinted with permission from Bottom Line Books.