Melting Pot
Verona TAM, registered dietitian (UAS) and Continuing Education Sub-Committee of Hong Kong Nutrition Association said, "Tomato, asparagus, and corn contain dietary fibre, which has physiologic benefits for the gastrointestinal tract and increases satiety. The use of grilling as the cooking method, low fat milk and reduced-fat cheese as ingredients can reduce the energy and fat content."
Ingredients:(to serve 1)
| Tomato | 1 |
| Cooked risoni pasta | 40 g |
| Low-fat milk | 10 mL |
| Dried thyme | 1 g |
| Fresh corn kernels | 10 g |
| Olive oil | 1 teaspoon |
| Asparagus spears, trimmed | 2 |
| Reduced-fat cheddar cheese | 5 g |
Seasonings:
| Salt | 1/10 teaspoon |
| Sea salt | 1/10 teaspoon |
| Ground black pepper | Some |
Cooking Method:
| 1. | Rinse the tomato. Slice off the top and scoop out the seeds. Set aside. |
| 2. | Heat a non-stick pan on medium flame, stir in the risoni, low-fat milk, thyme and corn kernels and mix well. Season with 1/10 teaspoon of salt. Stuff the mixture into the tomato and bake for 8 minutes. |
| 3. | Preheat the grill. Lightly coat the asparagus with olive oil. Season with sea salt and black pepper. Grill for 2 - 3 minutes, or to desired tenderness. |
| 4. | Place the asparagus on the baked tomato. Top with cheddar cheese. Bake for another 1 - 2 minutes or until the cheese melts. Serve. |
Per Serving:
| Energy (kcal) | 180 |
| Carbohydrate (g) | 26 |
| Protein (g) | 7 |
| Fat (g) | 7 |
| Sugar (g) | 6 |
| Sodium (mg) | 515 |
The energy and nutrient content are estimated according to information from the USDA Nutrient Data Laboratory. Values are for reference use only.
This recipe is provided by The Herbivores.
Extract from CookSmart, Issue 19
