Member Area Login

Please login to enjoy your exclusive member area! 

Forgot your password? | First time logging in?

Not a member?  JOIN NOW to access exclusive member benefits!

Having trouble? Visit our Online Help section

  • Talk to us 1300 437 386|Contact us
  • NDSS Helpline 1300 136 588

Recipe of the month

People living with diabetes can enjoy the same healthy meals as the whole family.  Read our healthy cooking fact sheet for ideas on how to make small changes to your favourite recipes.
 
Some great ways to make recipes healthier are to:
  • add extra fibre
  • add extra fruit & vegetables
  • reduce the amount of sugar, salt, or saturated fat

Diabetes Victoria members have access to a large range of recipes and meal plans that meet our nutrition guidelines. Find out more about membership.

Greek style rice and feta stuffed tomatoes
 

Serves: 4
Preparation time: 15 minutes
Cooking time: 60 minutes

Ingredients

8 medium vine-ripened tomatoes (about 60g each)
1 1/2 tablespoons olive oil (+ olive oil spray)
1 red onion, finely chopped
2 garlic cloves, crushed
2/3 cup brown rice, cooked
1/2 cup vegetable stock
1/2 cup roughly chopped flat-leaf parsley leaves
2 tablespoons chopped dill
100g reduced fat feta cheese, crumbled
Rocket leaves and crusty wholegrain bread to serve

Method
  1. Preheat oven to 160ºC.
  2. Cut a 1-cm thick slice off the stem-side of each tomato. Set tops aside. Using a teaspoon, scoop out tomato pulp including seeds (without damaging skin) into a bowl.  Roughly chop pulp. Pat dry tomato cavities with paper towel.
  3. To make stuffing, heat oil in a frying pan over medium heat. Add onion and garlic and cook, stirring occasionally, for 3 minutes or until onion is soft. Add rice. Stir to coat in oil and cook, stirring constantly, for 2 minutes. 
  4. Stir in tomato pulp and stock. Cover and simmer, stirring occasionally, over low heat for 25 minutes or until rice is almost tender.
  5. Remove from heat. Stir in parsley, dill and feta. 
  6. Evenly spoon rice mixture into tomatoes. Top with tomato tops.
  7. Arrange tomatoes into a greased large baking dish. Spray with olive oil. Bake for 25-30 minutes until tomatoes are tender.
  8. Serve with rocket leaves and crusty wholegrain bread. 
Tip: You can add 2 Tbsp of pine nuts to rice mixture before filling tomato shells if desired.

Nutrition information
 
 Per serve (serves 4)
 Energy1145kJ 
 Protein11g 
 Fat, total11g   
 - saturated3g 
 Carbohydrate30g 
 Sodium385mg 
 Fibre4g 
Exchanges2 per serve
 















ACKNOWLEGEMENT:
© Recipe and image kindly provided by Sanitarium Health & Wellbeing Company.
 

Shop for Diabetes Australia approved cookbooks

Visit our shop to find cookbooks that have been reviewed by our dietitians and meet our healthy recipe criteria.

Catering for an event?

Check out the Diabetes Victoria catering guidelines to help you provide healthy and nutritious food for any event or view the catering guidelines summary.