« Quote of the Day | Main | Seed and nut butters »
August 28, 2006
In Season: Tomatoes
Baked Parmesan Tomatoes
4 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
1. Preheat oven to 450° F.
2. Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.
Per serving: 91 calories; 6 g fat (2 g sat, 4 g mono); 4 mg cholesterol; 6 g carbohydrate; 3 g protein; 2 g fiber; 375 mg sodium; 363 mg potassium.
1/2 Carbohydrate Serving
What you get: Vitamins A & C, potassium, calcium.
Bruschetta Pomodoro
Pomodoro is Italian for "tomato."
2 cups minced plum tomato (about 3/4 pound)
1 1/2 teaspoons capers
2 tablespoons chopped kalamata olives
1 tablespoon chopped red onion
1 tablespoon chopped fresh basil
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
1/4 teaspoon balsamic vinegar
1/8 teaspoon pepper
10 (1/2-inch-thick) slices diagonally cut French bread baguette, toasted
Combine all the ingredients except French bread; cover and let stand 30 minutes. Drain the tomato mixture. Top each bread slice with 1 tablespoon of tomato mixture.
Yield: 10 servings
CALORIES 95(20% from fat); FAT 2.6g (sat 0.4g,mono 1.4g,poly 0.5g); PROTEIN 2.2g; CHOLESTEROL 1mg; CALCIUM 15mg; SODIUM 255mg; FIBER 1.1g; IRON 0.8mg; CARBOHYDRATE 15.8g
Grilled Tomato, Smoked Turkey, and Muenster Sandwich
1 tablespoon minced red onion
3 tablespoons fat-free sour cream
1 tablespoon Dijon mustard
1 teaspoon chopped fresh or 1/4 teaspoon dried thyme
4 teaspoons butter, softened
4 (1 1/2-ounce) slices sourdough bread
6 (1-ounce) slices fat-free, honey-roasted smoked turkey breast
4 (1/2-inch-thick) slices tomato
2 (1/2-ounce) slices Muenster cheese
Combine the first 4 ingredients in a bowl. Spread 1 teaspoon butter on one side of each bread slice. Spread 2 tablespoons mustard mixture over unbuttered side of each of 2 bread slices; top each with 3 turkey slices, 2 tomato slices, 1 cheese slice, and 1 bread slice (with buttered side out).
Heat a large nonstick skillet over medium heat until hot. Add the sandwiches; cover and cook for 3 minutes on each side or until golden brown.
Yield: 2 sandwiches (serving size: 1 sandwich)
CALORIES 451(28% from fat); FAT 14.2g (sat 8g,mono 4.5g,poly 0.9g); PROTEIN 27.9g; CHOLESTEROL 65mg; CALCIUM 238mg; SODIUM 913mg; FIBER 1.8g; IRON 2.4mg; CARBOHYDRATE 48.7g
Zucchini, Olive, and Cheese Quesadillas
1 teaspoon olive oil
Cooking spray
1/3 cup finely chopped onion
1/2 teaspoon bottled minced garlic
1 1/4 cups shredded zucchini
1/4 teaspoon dried oregano
1/8 teaspoon salt
1/8 teaspoon black pepper
4 (8-inch) fat-free flour tortillas
1/2 cup (2 ounces) preshredded part-skim mozzarella cheese, divided
1/2 cup diced tomato, divided
1/4 cup chopped pitted kalamata olives, divided
1/4 cup (1 ounce) crumbled feta cheese, divided
Heat the olive oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add onion and garlic; sauté for 1 minute. Add zucchini; sauté for 2 minutes or until lightly browned. Remove from heat; stir in oregano, salt, and pepper.
Wipe pan clean with paper towels, and coat with cooking spray. Heat pan over medium heat. Add 1 tortilla to pan, and sprinkle with 1/4 cup mozzarella. Top with half of the zucchini mixture, 1/4 cup tomato, 2 tablespoons olives, 2 tablespoons feta, and 1 tortilla. Cook for 3 minutes or until lightly browned on bottom. Carefully turn quesadilla; cook for 2 minutes or until lightly browned. Place quesadilla on a cutting board; cut in half using a serrated knife. Repeat procedure with the remaining tortillas, mozzarella, zucchini mixture, tomato, olives, and feta. Serve warm.
Yield: 4 servings
CALORIES 235(30% from fat); FAT 7.9g (sat 3.6g,mono 3.1g,poly 0.5g); PROTEIN 8.7g; CHOLESTEROL 14mg; CALCIUM 160mg; SODIUM 632mg; FIBER 3.8g; IRON 0.7mg; CARBOHYDRATE 23.7g
Posted by Lisa at August 28, 2006 08:16 PM
Trackback Pings
To send a trackback, use this url. If you know anything about this subject, please post a comment.