CookSmart (19th Issue) Page16

EatSmart Recipes

Melting Pot

"3 Less" and "More Fruit and Vegetables" Dish

Feature

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.

Verona TAM

Registered Dietitian (USA), Continuing Education Sub-Committee of Hong Kong Nutrition Association

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.