Four delicious recipes that use the nutritious tomato:
Baked Parmesan Tomatoes
Eat as a side dish or as a sandwich between slices of whole-wheat country bread.
INGREDIENTS
- Tomatoes, halved horizontally
- 1/4 cup freshly grated Parmesan cheese
- 1 teaspoon chopped fresh oregano
- 1/4 teaspoon salt
- Freshly ground pepper, to taste
- 4 teaspoons extra-virgin olive oil
DIRECTIONS
- Preheat oven to 450° F.
- Place tomatoes cut-side up on a baking sheet.
- Top with Parmesan, oregano, salt and pepper.
- Drizzle with oil
- Bake until the tomatoes are tender, about 15 minutes.
Nutrition: Per serving – 91 Calories; 6g Fat; 4mg Cholesterol; 6g Carbohydrates; 3g Protein; 2g Fiber; 375mg Sodium; 363mg Potassium.
Tortilla Soup
INGREDIENTS
- 4 soft corn tortillas, cut into 1-by-2-inch strips
- 1 tablespoon extra-virgin olive oil
- 1 pound boneless, skinless chicken breast, trimmed of fat and diced
- 3 cups frozen bell pepper and onion mix, (about 10 ounces)
- 1 tablespoon ground cumin
- 2 14-ounce can reduced-sodium chicken broth
- 1 15-ounce can diced tomatoes, preferably with green chiles
- 1/4 teaspoon freshly ground pepper
- 2 tablespoons lime juice
- 1/2 cup chopped fresh cilantro
- 3/4 cup shredded reduced-fat Cheddar or Monterey Jack cheese
PREPARATION
- Preheat oven to 350°F. Spread tortillas in a single layer on a baking sheet. Bake until lightly browned and crisp, 10 to 12 minutes.
- Meanwhile, heat oil in a Dutch oven over medium-high heat. Add chicken and cook, stirring occasionally, until beginning to brown, 3 to 4 minutes.
- Transfer to a plate using a slotted spoon.
- Add pepper-onion mix and cumin to the pot.
- Cook, stirring occasionally, until the onions are lightly browned, about 4 minutes.
- Add broth, tomatoes, pepper and lime juice; bring to a simmer and cook, stirring often, until the vegetables are tender, about 3 minutes more.
- Return the chicken and any accumulated juice to the pot and cook, stirring, until heated through, about 1 minute.
- Remove from the heat; stir in cilantro. Serve topped with the toasted tortilla strips and cheese.
Nutrition: Per serving – 357 Calories; 12g Fat (4g Saturated, 4g Monounsaturated); 86mg Cholesterol; 24g Carbohydrates; 37g Protein; 4g Fiber; 775mg Sodium; 231mg Potassium.
Tomato-Basil Skewers
INGREDIENTS
- 16 Small fresh mozzarella balls
- 16 Fresh basil leaves
- 16 Cherry tomatoes
- Extra-virgin olive oil (to drizzle)
- Coarse salt & freshly ground pepper, to taste
DIRECTIONS
- Thread mozzarella, basil and tomatoes on small skewers.
- Drizzle with oil and sprinkle with salt and pepper.
Nutrition: Per Serving: 46 Calories, 3g total Fat (2g Saturated Fat), 8mg Cholesterol, 1g Carbohydrates, 3g Protein, 217mg Sodium, 34mg Potassium, 1g Fat.
Tomato Tart
INGREDIENTS
- 17.3 oz package puff pastry
- Egg
- 4 oz Fontina cheese, grated
- 1.5 lbs tomatoes, cored & sliced thin
- Salt & Pepper
- Thyme sprigs
DIRECTIONS
- Heat oven to 400 degrees F.
- On a lightly floured surface, roll each sheet of pastry to 11 by 11 inches.
- Transfer each to a parchment-lined baking sheet. Cut a -inch-wide strip from each side.
- Whisk egg with a tbsp of water and brush on edges of pastry sheets.
- Line edges with strips forming a border, trimming any overlapping pieces on the corners. Place baking sheets in fridge or freezer, about 15 min.
- Brush border with egg mixture. Use a fork to prick pastry within the border, about every 1/2 inch. Bake until just golden, 12 to 15 min.
- Sprinkle center of each tart with half the cheese and arrange half the tomatoes on top. Season with salt and pepper and sprinkle with thyme leaves. Garnish with a few thyme sprigs.
- Return to the oven until the cheese is melted and the pastry is cooked through, about 8 min. Serve warm or at room temperature. 2 tarts, 12 servings.
Nutrition: Per Serving: 145 Calories, 10g total Fat (4m Saturated Fat), 29mg Cholesterol, 10g Carbohydrates, 1g Fiber, 167mg Sodium.
Nancy L. Fitness 