Category Archives: Tomatoes

Gazpacho Soup

1 lb. fresh tomatoes, chopped
¾ cup tomato juice
½ cup peeled and chopped cucumber
¼ cup chopped onion
2 Tbsp. chopped green pepper
½ tsp. garlic powder
1 Tbsp. white distilled vinegar
½ tsp. salt
¼ cup dry croutons
Dash hot pepper sauce
Pinch black pepper

 

In a blender container combine all ingredients; pulsate until desired consistency. Serve chilled.

Serves 4 (about 1 cup each).

Per serving: 50 calories, .5 g fat, 2 g protein,
11 g carbohydrate, 2.5 g fiber, 465 mg sodium

Marinated Kale Salad

4-6 cups coarsely chopped kale
1 cup finely chopped red onion
1/2 red bell pepper
1/2-3/4 cup chopped carrot (2 small carrots)
1 cucumber (2 cups chopped halves)
1 avocado, chopped
1 & 1/4 cup chopped grape tomatoes (or other variety)
1/2 cup mixed raisins and Goji berries
1/3 cup chopped walnuts
Dressing: 1 cup lemon tahini dressing or sesame ginger (Annie’s brand is
a good choice)
Chop vegetables and mix in a large mixing bowl. Reserve walnuts for sprinkling on top. Tear the leaves off of the kale and rip into bite-sized pieces. Wash and dry kale leaves. Mix the vegetables, kale leaves, and dressing in large bowl until thoroughly combined. Place in fridge to ‘marinate’ for 10-15 minutes. Serves 4. Keeps in fridge in a sealed container for 1 day.

Simply Delightful Salmon Supper

1 medium zucchini, chopped
1 small yellow squash, chopped
1 small red bell pepper, chopped
4 skinless salmon fillets (1 lb.)
1 can (14.5 oz.) diced tomatoes, drained
½ cup low-fat sun-dried tomato dressing
3 cups brown rice, cooked as directed
Preheat oven to 375°F. Spray a 9×13-inch baking dish with cooking spray. Add zucchini, squash and pepper; mix.
Place salmon fillets on top of vegetables. In a separate small bowl, mix tomatoes and dressing; spoon over salmon.
Bake 20 to 25 minutes or until salmon flakes easily with fork. Serve over hot rice. Enjoy!

Serves 4. Per serving: 380 calories, 10 g. fat, 28 g. protein, 44 g. carbohydrate, 4 g. fiber, 440 mg. sodium

500 Club® foods are not only delicious but also controlled in calories and fat.
Visit 500-club.org or call (608) 775-3447 to learn more and find out where 500-Club selections are served.

Poached Fish with Napa Cabbage

2 cups and 1 Tbsp. chicken broth
1 Tbsp. fresh minced ginger
1 lb. thick cod fillet or halibut, cut into 1½ inch pieces
1 cup chopped scallion
1 tomato, chopped
1 Tbsp. chopped fresh mint
2 Tbsp. lime juice
4 cups finely shredded Napa cabbage
3 tsp. minced garlic
2 cups chopped mung bean sprout
Salt and white pepper to taste*
1 Tbsp. toasted sesame seeds
Directions: In a large skillet, heat 1 Tbsp. broth; add ginger and fish, sauté for 2 minutes constantly stirring. Add rest of broth and bring to simmer on high heat for about 3 minutes. Add remaining ingredients except sesame seeds. Stir and cook for about 3 minutes. Season with salt and pepper, top with sesame seeds.

*additional salt and pepper not included in analysis
Serves 4 (about 1 ½ cups each) Per 1 serving : 180 calories, 3 g fat, 25 g protein, 12 g carbohydrate, 4 g fiber, 560 mg sodium

Enchiladas with Roasted Tomatillo Chile Salsa

from Food Network
Tomatillo Salsa:
1 pound tomatillos, husked
1 white onion, peeled, sliced, quartered or whole
4 garlic cloves
2 jalapenos
2 teaspoons ground cumin
1 teaspoon salt
1/2 cup chopped cilantro leaves
1/2 lime, juiced

For the salsa:
Preheat oven to 400 degrees. On a baking tray, roast tomatillos, onion, garlic and jalapenos for 12 to 15 minutes. Transfer the roasted vegetables and any juices on the bottom of the tray to a food processor. Add the cumin, salt, cilantro, and lime juice and pulse mixture until well combined but still
chunky.

Enchiladas:
Extra-virgin olive oil
1/2 medium onion, diced
3 garlic cloves, chopped
1 1/2 teaspoon ground cumin
1/4 cup all-purpose flour
2 cups chicken stock, storebought
Chopped cilantro leaves
1 deli roasted chicken (about 3 pounds), boned, meat shredded
Salt
Freshly ground black pepper
10 large flour tortillas
1/2 pound Monterey Jack cheese, shredded
2 cups sour cream
Chopped tomatoes and cilantro leaves, for garnish
Enchiladas:
Meanwhile heat a 2 count of olive oil in a medium saucepan over medium heat. Add the onion and cook until soft and caramelized – this should take 5 to 7 minutes. Add the garlic and cumin then cook for a further minute. Sprinkle on the flour and stir to ensure the flour doesn’t burn then gradually add the chicken stock to make a veloute. Continue stirring over a low simmer until the flour cooks and the liquid thickens. Turn off the heat, add half of the roasted tomatillo chile salsa, some additional fresh chopped cilantro and fold in the shredded chicken meat. Season, to taste, with salt and pepper. Change the temperature of the oven to 350 degrees F and begin assembling the dish. Take a large baking dish and smear the bottom with some of the reserved tomatillo salsa. Now take the flour tortillas and briefly flash them over the stove-top flame (or put them briefly under the broiler if using an electric stove). Using a shallow bowl, coat each tortilla lightly with the reserved salsa mix. Put a scoop of the shredded chicken-enchilada mix on top of the tortilla followed by a sprinkle of the shredded cheese. Fold the tortilla over the filling and roll like a cigar to enclose it. Using a spatula place the tortillas in the baking dish and continue to do the same with all the tortillas. Finally pour over some more of the salsa and top with the remaining shredded cheese. Bake uncovered for about 30 minutes until bubbly and cracked on top. Garnish, cilantro and tomato.

Eggplant, Tomato & Chickpea Stew

1 large eggplant
1 tsp salt
2 TBS olive oil
1 medium onion, chopped
1 1/2 cups prepared tomato sauce
15 oz can chickpeas
1/2 cup water
2 cups cooked brown rice
Directions: Peel eggplant and cut into 1/2 inch cubes and toss in a colander with 1 teaspoon salt; let stand for 20 minutes, then pat dry. In a large dutch oven, heat olive oil over medium heat. Add the eggplant and chopped onion and cook, stirring, until softened, about 8 minutes. Stir in tomato sauce, chickpeas and water; simmer until the eggplant is tender, about 12 minutes. Season with pepper.

Spaghetti with Kale and Garlic

6 ounces spaghetti
2 teaspoons extra virgin olive oil
1 ½ cups tomatoes, diced and juice drained off
1 cup onions, thinly sliced
½ teaspoon freshly ground pepper
1 bunch kale, cleaned and chopped
¼ teaspoon salt
6 garlic cloves, chopped
2 tablespoons grated parmesan cheese
Directions: Cook the spaghetti according to package directions. Drain, reserving ½ cup of the pasta cooking liquid. Return the spaghetti to the pot; keep warm. In a large nonstick saucepan, heat the oil. Saute the onions until light golden, 7-8 minutes. Add the kale and garlic; cook, stirring, until the kale is wilted, about 1 minute. Stir in ½ cup water; reduce the heat and simmer, covered, until the kale is tender, 8-10 minutes. Add the tomatoes, the pasta cooking liquid, pepper and salt; heat through. Add the spaghetti and cook, stirring, 1 minute. Stir in the cheese.

Serves 4. Per serving: 230 calories, 4.5 g fat,
8 g protein, 41 g carbohydrates, 4.5 g fiber,
1140 mg sodium

Tabouli Salad with Feta

2 cups cracked wheat (bulgur)
2 cups very hot water
½ cup fresh chopped mint
1 cucumber, chopped
2 cups fresh chopped parsley
2 small tomatoes, chopped
1 clove garlic, minced (optional)
1 bunch green onions, sliced
1 small package of chopped feta cheese

Dressing
½ cup fresh lemon juice
¾ cup extra virgin olive oil
1 tablespoon pepper
Directions: Soak the cracked wheat in the hot water until the water is absorbed, about 30 minutes. Drain any excess water, if necessary, and squeeze dry. Combine the salad ingredients, including wheat, in a medium bowl. Mix the dressing ingredients together and stir into the salad mixture. Serve chilled or at room temperature.

Fettuccine with vegetables in a light tomato sauce

from Serving Up the Harvest

3 tablespoons extra-virgin olive oil
3 tablespoons butter
2-4 garlic cloves, minced
4 cups blanched, julienned vegetables, such as artichokes, asparagus, bell peppers, broccoli, broccoli rabe, carrots, cauliflower, kale, chard, corn, Belgian endives, fennel, leeks, peas, beans, spinach, summer squash, alone or in any combination
1/4 cup chopped or torn fresh herbs (basil, mint, oregano, parsley, alone or in any combination)
2 ripe tomatoes, seeded and diced, or 1 1/2 cups halved or quartered cherry tomatoes, or 1 1/2 cups canned diced tomatoes
1 cup chicken or vegetable broth
Salt and pepper
1 pound fettuccine
1 cup Parmigiano-Reggiano cheese, plus more for serving
Directions: Begin heating a large pot of salted water for the pasta. Heat the oil and butter in a large skillet over medium-high heat. Add the garlic and sauté until fragrant, about 30 seconds. Add the vegetables and sauté until heated through, 3-5 minutes. Stir in the herbs, tomatoes, and broth and season to taste with salt and pepper. Keep warm. Cook pasta until al dente. Drain briefly. Transfer the pasta to a serving bowl. Add the vegetable mixture and toss to coat. Add the cheese and toss again. Season generously with salt and pepper. Serve hot, passing additional cheese at the table.

Italian Chicken Pasta Skillet

1 lb. boneless skinless chicken breasts, cut into bite-sized pieces
1 green bell pepper, chopped
1 tomato, chopped
1 onion, cut into thin wedges
3 cups (26 oz) spaghetti sauce
2 cups cooked mostaccioli (type of pasta)
1¾ cups (8 oz) shredded low-moisture part-skim mozzarella cheese
Directions: In a large skillet, sprayed with cooking spray, cook chicken over medium-high heat for 5 minutes. Add green pepper, tomato and onion; cook about 5 minutes or until chicken is cooked through and vegetables are tender. Add spaghetti sauce and mostaccioli, cook until heated through. Stir in 1 cup of cheese. Sprinkle with remaining 1 cup cheese; cover and let stand 2 minutes or until cheese is melted.

Makes about 6 cups. Per 1-cup: 390 calories,
12 g fat, 33 g protein, 36 g carbohydrate, 5 g fiber,  290 mg sodium