Category Archives: Tomatoes

Swordfish with Tomatoes and Capers

1 cup chopped yellow onion (1 onion)
1 cup chopped fennel (1 bulb)
3 tablespoons good olive oil
1 teaspoon minced garlic
4 cups diced tomatoes, drained
1 teaspoon kosher salt
3/4 teaspoon freshly ground black pepper
2 tablespoons chicken stock
2 tablespoons good dry white wine
1/2 cup chopped fresh basil leaves
2 tablespoons capers, drained
1 tablespoon unsalted butter
4 (1-inch-thick) swordfish fillets (about 2 1/2 pounds)
Directions: For the sauce, cook the onions and fennel in the oil in a large sauté pan on medium-low heat for 10 minutes, until the vegetables are soft. Add the garlic and cook for 30 seconds. Add the drained tomatoes, smashing them in the pan with a fork, plus the salt and pepper. Simmer on low heat for 15 minutes. Add the chicken stock and white wine and simmer for 10 more minutes to reduce the liquid. Add the basil, capers, and butter and cook for 1 minute more.
Prepare a grill with hot coals. Brush the swordfish with olive oil, and sprinkle with salt and pepper. Grill on high heat for 5 minutes on each side until the center is no longer raw. Do not overcook. Place the sauce on the bottom of a plate, arrange the swordfish on top, and garnish with basil leaves. Serve hot or at room temperature.

Fresh Salsa

Real Simple Magazine

2 cups diced tomatoes
1/4 cup chopped white onion
3 tablespoons chopped fresh cilantro
2 teaspoons minced hot pepper (remove seeds for less heat)
1 1/2 teaspoons fresh lime juice
3/4 teaspoon kosher salt (or to taste)
1 small garlic clove, minced
Directions: Combine all the ingredients in a bowl. If you prefer a smoother texture more like jarred-pulse half the salsa in a food processor, then combine it
with the remaining chunky half. Cover tightly and refrigerate for up to 5 days.

Ground Beef Zucchini Skillet

1 lb. extra lean ground beef
3 zucchini, thinly sliced
1 onion, chopped
1 green bell pepper, chopped
1½ tsp. salt
1 tsp. sugar
½ tsp. dried basil or 1 ½ tsp. fresh basil
¼ tsp. ground black pepper
¼ tsp. garlic powder
2 medium tomatoes, diced
1¼ cup low-fat cheddar cheese, shredded
Directions: In a skillet, over medium heat, brown ground beef; skim off excess fat. Stir in remaining ingredients except cheese. Cook 20-25 minutes until vegetables softened and mixture begins to simmer. Sprinkle with cheese just before serving.

Serves 6. Per serving: 170 calories, 5 g fat,
23 g protein, 9 g carbohydrate, 2 g fiber,
780 mg sodium.

Spaghetti with Kale and Garlic

6 ounces spaghetti
2 teaspoons extra virgin olive oil
1 cup onions, thinly sliced
1 bunch kale, cleaned and chopped
6 garlic cloves, chopped
1 ½ cups tomatoes, diced and juice drained off
½ teaspoon freshly ground pepper
¼ teaspoon salt
2 tablespoons grated parmesan cheese

Directions: 1. Cook the spaghetti according to package directions. Drain, reserving ½ cup of the pasta cooking liquid. Return the spaghetti to the
pot; keep warm.
2. In a large nonstick saucepan, heat the oil. Sauté 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
3. Add the tomatoes, the pasta cooking liquid, pepper and salt; heat through. Add the spaghetti and cook, stirring, 1 minute. Stir in the

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

Potatoes and Swiss Chard

2 teaspoons olive oil
2 onions, thinly sliced
1 jalapeno pepper, seeded, de-veined and thinly sliced (wear gloves to prevent skin irritation)
1 cup stewed tomatoes
2 medium red potatoes, diced
½ cup low-sodium vegetable broth
8 cups lightly packed Swiss chard leaves, cleaned and cut crosswise into 1 inch strips

Directions: In a large saucepan, heat the oil; sauté the onions and pepper until the onions begin to brown a bit, 10-12 minutes. Add the tomatoes; bring to a boil. Cook, stirring constantly, about 2 minutes. Add the potatoes and broth; bring to a boil. Reduce the heat and simmer, covered, until the potatoes are tender and the liquid is reduced to about 1/3 cup, 10-12 minutes. Add the chard; cook, stirring, until wilted, about 3 minutes.

Makes 4 servings.
Nutritional Information: Per serving: 135 calories, 3g total fat, 0g saturated fat,
0 mg cholesterol, 536 mg sodium,
26 g total carbohydrate, 3 g dietary fiber,
5 g protein, 91 mg calcium.

Watermelon & Tomato Salad

2 1/2 cups watermelon, in 1-inch cubes (reserve juice)
2 cups tomatoes (mix regular and cherry), chop and drain off liquid
1/2 cup crumbled feta cheese
1/2 cup chopped onion
2 tbsp extra virgin olive oil
2 tbsp red wine vinegar
1/4 cup chopped cilantro
Directions: 1. Combine the watermelon, tomato, cheese, scallions and salt in a bowl.
2. Whisk or blend together about two tablespoons of the watermelon juice, oil, and vinegar.
3. To serve, dress the salad with this mixture and garnish with cilantro.
4. Do not refrigerate and serve within 30 minutes.

Serves 6. Per serving: 140 Calories, 10g Fat,
7g Carbohydrate, 1g Dietary Fiber, 5g Protein

Pesto Veggie “Pasta”

2 medium zucchini
2 medium yellow summer squash
½ cup pine nuts
4 to 5 garlic cloves, peeled
½ cup cilantro
½ cup fresh basil
2 Tbsp. lemon juice
3 Tbsp. Bragg’s liquid aminos
1/8 tsp. salt
2 cups coarsely chopped tomatoes
pepper to taste
Directions: Shave zucchini and squash into ribbons using vegetable peeler. In a food processor, puree pine nuts, garlic, cilantro, basil, lemon
juice and liquid aminos until smooth. Add tomatoes and pulse just until blended. Toss squash ribbons with pesto. Season to taste
with pepper and serve. (Original recipe calls for raw zucchini & summer squash, but if you like, you can boil for 2 minutes.)

Serves 4. Per serving: 170 calories, 12 g. fat,
6 g. protein, 15 g. carbohydrate, 4 g. fiber,
590 mg. sodium.

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 or the equivalent of fresh, diced tomatoes
½ cup low-fat sun-dried tomato dressing
3 cups brown rice, cooked as directed
Directions: 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

Fresh Salsa

2 tomatoes, diced (drain off juice)
1/2 cup diced onions
1 clove garlic, minced
1 banana pepper, minced
1/4 cup cilantro, chopped finely
Juice of 1/2 lime
1/2 tsp salt
Directions: Add all ingredients to a bowl, stir, and refrigerate for about 30 minutes. Experiment with the quantities of the ingredients. Some people add additional items, like green peppers, avocados, olive oil, honey, lemon juice, or
even fruit such as peaches or mangos. Some recipes also call for blending
ingredients in a food processor.

Cabbage Casserole

1 medium head cabbage, coarsely shredded
1 lb ground beef
1 large green pepper, chopped
1 medium onion, chopped
1 can diced tomatoes (14 ½ oz.)
1 can tomato sauce (8 oz)
3 TBS tomato paste
1 ½ tsp oregano
½ tsp garlic powder
½ tsp pepper
¼ tsp salt
½ cup shredded mozzarella cheese
Directions: Steam cabbage 6-8 minutes, or boil in a few inches of water and drain. In a large non-stick skillet add beef, pepper, and onion, and cook over medium heat until no longer pink. Drain fat. Stir in tomatoes, and spices. Bring to a boil, reduce heat and simmer uncovered for 10 minutes.Grease a 11x7x2” baking dish. Layer ½ cabbage, then layer ½ beef mixture, repeat. Top with shredded cheese and bake at 350 for 20 minutes.