Barley Stuffed Tomatoes
6 servings; 1 serving = 1 stuffed tomato and 2/3 cup kale
Fun Fact: Though they are often classified as vegetables, tomatoes are actually the fruit of the tomato vine. Feel free to count them as whichever you prefer; just don't try to count them twice unless you eat 2 servings in one day!
1lb chopped spinach
3/4 cup pearled barley
8oz firm or extra-firm tofu, drained and cut into 1/2-inch cubes
1 1/4 cups thinly sliced red onion
1/3 cup apple cider
1 tsp dry white wine
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 tbsp extra-virgin olive oil
2 tbsp whole wheat panko bread crumbs
6 large tomatoes, hollowed out
Per Serving: 190 calories, 4g fat, 0g saturated fat, 0mg cholesterol, 234mg sodium, 27g carbohydrates, 6g dietary fiber, 10g protein
Place barley in a medium-sized pot with enough water to cover by 1-2 inches. Simmer about 30 minutes. Drain, and set aside in a bowl.
Heat oil in a large pan over medium heat. Add tofu and sauté until golden, then set aside.
In the same pan, sauté onion for 5 minutes until tender and translucent.
Increase heat to medium-high. Add spinach, and cook until wilted.
Add cider and wine, then cover and cook for 5 minutes, stirring occasionally.
Stir in tofu, salt, and pepper. Remove from heat, then stir in barley.
Arrange tomatoes on a tray, stuff with barley/tofu mixture.
Top with panko bread crumbs and bake at 350° for 15-20 minutes, until tomatoes are soft.