Stuffed Tomatoes With Pine Nuts

Non-stick vegetable oil
¾ cup instant brown rice
1 Tablespoon pine nuts
4 large, ripe tomatoes
1 green bell pepper, seeded and minced
½ cup yellow squash, finely chopped
4 Tablespoons low-fat feta cheese
1 teaspoon minced fried onion
1 teaspoon dried oregano
1 teaspoon dried basil
¼ teaspoon freshly ground black

Preheat oven to 350 degrees. Coat a shallow baking pan with cooking spray. Bring 1 cup of water to a boil in a saucepan. Add rice, reduce heat to low, cover and simmer 10 minutes, until liquid is absorbed. Separately, toast pine nuts over medium heat for 2 minutes. Set aside. Slice off tomato tops. Gently scoop out pulp and finely chop. Place 1/3 of pulp in large bowl. Add cooked rice and pine nuts to pulp. Add bell pepper, yellow squash, 2 Tablespoons of feta, the minced onion, oregano, basil, salt and black pepper. Mix well. Stuff rice mixture into tomato shells, transfer to baking pan and top with remaining feta cheese. Bake 20 minutes until golden.

Serves 4.
Nutritional Info Per Serving:
Calories 150
Total Fat 3g
Saturated fat 1.5g
Carbohydrates 22g
Protein 5g
Fiber 4g
Sodium 135g