2 fat, 2 grain, 3 protein, 1.5 vegetables
1 cup cooked quinoa [2 grains, 1 protein]
1 tomato [1 vegetable]
1/4 cup egg whites *optional [1 protein]
1 oz cheese (use daiya if vegan) [1 protein, 1 fat]
1 tsp oil [1 fat]
1/4 cup chopped onion
1/4 cup chopped peppers
>>Preheat oven to 425F. Clean out the tomatoes of their insides and set aside. Sauté onions and peppers in 1 tsp oil. Stir in cooked quinoa and the tomato insides you set aside earlier. Add the egg whites and 1/2 tsp salt and pepper. Once the mixture is almost cooked/cooked, spoon into your cleared tomato, while layering with cheese in between spoonfuls. Place the cap of the tomato on top. Bake for about 5-10 mins. Serve tomato on top of the remaining quinoa mixture.
*When you are baking the tomato, use a cupcake tin to hold the tomato so it stays upright.
Here it is pictured with 2 oz of italian baked tofu. This added 1.5 protein and 1 fat (not reflected in recipe exchanges above)