Directions:
- Preheat the oven to 220C/Gas 7. Cover a chopping board with kitchen paper.
- Slice the tops off the tomatoes and scoop out the flesh and seeds. Season the insides of the tomatoes and place, cut-side down, on the prepared board. Set aside.
- Spray a large, non-stick frying pan with oil and place over a medium heat. Add the onion, beans, carrot, sweetcorn and red pepper and stir-fry for 3-4 minutes. Add the water or stock and bring to the boil over a high heat. Reduce the heat and cook, stirring, for 3-4 minutes.
- Add the rice to the pan and mix well. Cook for 3-4 minutes, until the mixture is piping hot. Season well and remove from the heat.
- Place the tomatoes, cut-side up, on a baking sheet and fill with the rice mixture. Sprinkle over the cheese and place in the oven for 12-15 minutes. Scatter the parsley over the top of the tomatoes and serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 252.11 Kcal (1056 kJ) | ||
| Calories from fat | 84.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.35g | 14% | |
|---|---|---|---|
| Cholesterol | 28.88mg | 10% | |
| Sodium | 190.45mg | 8% | |
| Potassium | 451.62mg | 10% | |
| Total Carbs | 29.66g | 10% | |
| Sugars | 7.22g | 29% | |
| Dietary Fiber | 4.5g | 18% | |
| Protein | 12.3g | 25% | |
| Vitamin C | 16.2mg | 27% | |
| Vitamin A | 0.2mg | 5% | |
| Iron | 23.3mg | 129% | |
| Calcium | 230.8mg | 23% | |
| Amount Per 100 g | |||
| Calories | 87.77 Kcal (367 kJ) | ||
| Calories from fat | 29.3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.26g | 14% | |
|---|---|---|---|
| Cholesterol | 10.05mg | 10% | |
| Sodium | 66.3mg | 8% | |
| Potassium | 157.22mg | 10% | |
| Total Carbs | 10.32g | 10% | |
| Sugars | 2.51g | 29% | |
| Dietary Fiber | 1.57g | 18% | |
| Protein | 4.28g | 25% | |
| Vitamin C | 5.6mg | 27% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 8.1mg | 129% | |
| Calcium | 80.3mg | 23% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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