Stuffed Tomatoes Greek Style



100g wholegrain rice

600g medium-large tomatoes

1⁄2 red onion, finely chopped

5 tbsp extra virgin olive oil

2 small courgettes (about 100g), finely diced

2 garlic cloves, finely chopped

1 tbsp tomato purée

2 tbsp shredded mint leaves

2 oregano sprigs, leaves chopped

Freshly ground black pepper

Pinch LoSalt



Serves 4

Remember to keep your carbs to the first half of your eating window.


  1. Preheat the oven to 160°C, gas mark 3. Put the rice in a pan, cover with water, bring to the boil over a medium-high heat and simmer for 18 minutes, then drain.
  2. Meanwhile, cut the tops off the tomatoes, then use a teaspoon to scoop out the insides into a jug, leaving the shells intact. Arrange the shells in a small/medium baking dish in which they sit snugly.
  3. Fry the onion in 2 tbsp oil in a pan over a low-medium heat, stirring, for 5 minutes. Add the courgettes, turn the heat up slightly and cook for 5 minutes more. Add the garlic and tomato purée, cook for a minute, then stir in the reserved tomato pulp and the par-cooked rice. Simmer, stirring often, for a few minutes, until the mixture has the consistency of a loose risotto. Remove from the heat, stir in the herbs and with black pepper and a pinch of LoSalt.
  4. Spoon the rice mixture into the tomatoes, filling them generously. Replace the tomato tops, drizzle with the remaining 3 tbsp oil and bake for 1 hour, until very tender and the rice is cooked through.