Marinated Heirloom Tomatoes with Tarragon

A simple marinade of shallots, balsamic vinegar, and fresh tarragon makes the most of summer tomatoes. Try a variety of heirloom tomatoes in this dish for their different colors and flavors. Side dishes don't get any easier than this one. All you need to do is slice up the tomatoes and drizzle with a mixture of olive oil, vinegar, and tarragon. Prepare this one hour before you eat, and serve it at room temperature.

Yield: 8 servings (serving size: about 3 tomato slices)

Ingredients :

1/4 Cup Finely Chopped Shallots
1 Tablespoon Chopped Fresh Tarragon
2 Tablespoons Balsamic Vinegar
4 Teaspoons Extra Virgin Olive Oil
2 Pounds (About 6 Medium) Heirloom Tomatoes, Cut Into 1/4-Inch-Thick Slices
1/4 Teaspoon Salt
1/4 Teaspoon Freshly Ground Black Pepper

Preparation :

1. Combine first 4 ingredients in a bowl, stirring well.
2. Arrange tomatoes on a platter.
3. Sprinkle tomatoes evenly with salt and pepper.
4. Drizzle with shallot mixture.

Nutritional Information :

Calories: 57
Fat: 2.7g
Saturated fat: 0.3g
Monounsaturated fat: 1.8g
Polyunsaturated fat: 0.2g
Protein: 0.9g
Carbohydrate: 7.6g
Fiber: 0.8g
Cholesterol: 0.0mg
Iron: 0.4mg
Sodium: 79mg
Calcium: 19mg

Source : Cooking Light AUGUST 2006 via MyRecipes.com

Rice with Tomato - Ruz wa Banadoura

Ingredients :

1 small onion -- chopped
1 tablespoon olive oil
1 small ripe tomato -- diced
2 cups water
1 tablespoon tomato paste
1/2 teaspoon black pepper
1 cup rice

Method :

1. Saute the onion in the olive oil until transparent.

2. Add the diced tomatoes and cook for a couple of minutes.

3. Add the water, tomato paste, and the pepper.

4. Bring to a boil, then add the rice.

5. Cover and simmer over low heat for 20 minutes or until rice is tender and the liquid has been absorbed.

Yields: 4 servings.

Per serving:

Calories 260;
Fat 4g;
Cholesterol 0;
Fiber 2g;
Sodium 30mg.

Recipe By :"Secrets of Healthy Middle Eastern Cuisine" by Sanaa Abourezk

Source : MasterCook Feb 2009"

Formatted by : Chupa Babi

Vegetarian Miso Soup - Japanese

Serves : 4
Prep Time : 5 mins
Cook Time : 12 mins
Total Time : 17 mins

Ingredients :

2 tbsp dried wakame
3 C water
1 packet vegetarian dashi stock base, 0.75 oz.
2 tbsp white miso
12 oz package silken-firm tofu, drained and cut into cubes
1 C (thinly sliced shiitake mushroom caps, (about 3 oz)
1/4 C thinly sliced scallions
1/2 tbsp low-sodium soy sauce

Method :

1. Soak wakame in warm water for 15 minutes or until fully rehydrated; drain.
2. In a large pot, bring water to a boil. Add dashi packet; reduce heat and simmer, covered, for 10 minutes. Remove packet.
3. Ladle a half cup of dashi into a small bowl; whisk in miso and set aside.
4. Stir tofu and mushrooms into pot; simmer for 2 minutes. Stir in miso mixture, top with scallions and soy sauce, and serve immediately.


Nutritional Facts per serving :

CALORIES 116.1
CAL; FAT 1.4 G (SATURATED FAT 0.3 G);
CARBOHYDRATES 20.1 G (TOTAL SUGARS 1.5 G);
DIETARY FIBER 3.3 G:
CHOLESTEROL 0 MG ;
SODIUM 509.7 MG ;
PROTEIN 8.7 G .

This classic is what's for breakfast in Japan. Served with most meals, miso is often made with rice--a crop so integral to the culture, there are 32 words for it--so it has always been cheap and widely available. Our version of the savory soup includes shiitake mushrooms, which help improve immune function and lower blood cholesterol levels.

Recipe Notes : Wakame
A seaweed packed with the antioxidant compound fucoxanthin. It can be tough, so use kitchen shears to cut it into smaller pieces.

ChupaNote : most dashi mixes include bonito (dried fish flakes).

Source : Prevention Women's Health
Formatted by : Chupa Babi

Eggplant Pasta Salad - 8 pts

Serving Size : 6

Ingredients :

3 tablespoons olive oil
2 celery stalks -- sliced
1 eggplant -- cut into 1/2-inch pieces
1 pint grape tomatoes -- halved
1/4 cup tomato paste
1/4 cup white wine vinegar
Kosher salt and pepper
1 tablespoon sugar
2 tablespoons capers
1/4 cup pine nuts -- toasted (optional)
1 cup fresh flat-leaf parsley -- chopped
1 pound dried penne


Preparation Method :

1. Heat 2 tablespoons of the oil in a large saucepan over medium-high heat. Add the celery and cook, 3 minutes. Stir in the eggplant and tomatoes.

2. In a small bowl, combine the tomato paste, vinegar, 1/4 cup water, 2 1/2 teaspoons salt, 1/4 teaspoon pepper, and the sugar. Stir into the eggplant. Cover and reduce heat to medium-low. Cook, stirring occasionally, until the eggplant is tender, 15 to 20 minutes. Remove from heat and stir in the capers, pine nuts (if using), and parsley.

3. Meanwhile, cook the penne according to the package directions. Toss with the remaining oil, let cool, and cover. Combine the eggplant with the pasta before serving.

Yield: Makes 6 servings

CALORIES 417 (22% from fat);
FAT 10g (sat 1g);
CHOLESTEROL 0mg;
CARBOHYDRATE 70g;
SODIUM 143mg;
PROTEIN 13g;
FIBER 7g; SUGAR 9g

Per Serving (excluding unknown items):

428 Calories;
11g Fat (23.4% calories from fat);
13g Protein;
70g Carbohydrate;
6g Dietary Fiber;
0mg Cholesterol;
142mg Sodium.

Exchanges:

3 1/2 Grain(Starch);
0 Lean Meat;
2 Vegetable;
2 Fat;
0 Other Carbohydrates.


Nutr. Assoc. : 0 0 0 902557 0 0 0 0 0 0 0 5858


Recipe By : Real Simple, July 2007
Formatted by : Chupa Babi
* Exported from MasterCook *

Grilled Eggplant Parmesan Sandwich

Ingrdients :

1 large eggplant (1 1/4-1 1/2 pounds), cut into 12 1/4-inch-thick rounds
Canola or olive oil cooking spray
1/4 teaspoon salt
3 tablespoons finely shredded Parmesan or Asiago cheese
1/2 cup shredded part-skim mozzarella cheese
4 small pieces focaccia or rustic Italian bread
2 teaspoons extra-virgin olive oil
5 ounces baby spinach
1 cup canned crushed tomatoes, preferably fire-roasted
3 tablespoons chopped fresh basil, divided

Method :

1. Preheat grill to medium-high.

2. Place eggplant rounds on a baking sheet and sprinkle with salt. Coat both sides lightly with cooking spray. Combine Parmesan (or Asiago) and mozzarella in a small bowl. Brush both sides of focaccia (or bread) with oil.

3. Place spinach in a large microwave-safe bowl. Cover with plastic wrap and punch several holes in the wrap. Microwave on High until wilted, 2 to 3 minutes. Combine tomatoes and 2 tablespoons basil in a small microwave-safe bowl. Cover and microwave until bubbling, about 2 minutes.

4. Place all your ingredients on the baking sheet with the eggplant and take it to the grill. Grill the eggplant slices until brown and soft on both sides, 2 to 3 minutes per side. Grill the bread until toasted, about 1 minute per side. Return the eggplant and bread to the baking sheet. Reduce grill heat to medium.

5. Place 1 eggplant round on top of each slice of bread. Layer 1 tablespoon tomatoes, 1 tablespoon wilted spinach and 1 tablespoon cheese on each slice of eggplant. Repeat with the remaining eggplant, sauce, spinach and cheese. Sprinkle each stack with some of the remaining basil. Place the baking sheet on the grill, close the lid and grill until the sandwiches are hot and the cheese is melted, 5 to 7 minutes.

Makes 4 servings.

Per serving:

291 calories;
8 g fat (2 g sat, 3 g mono);
12 mg cholesterol;
48 g carbohydrate;
12 g protein;
9 g fiber;
756 mg sodium;
526 mg potassium.

Nutrition bonus:

Vitamin A (38% daily value),
Vitamin C (23% dv),
Calcium (22% dv),
Potassium (15% dv).

Source : Low Fat Good Cooking

Low Fat WW Potato Cakes with Chili Topping

Yield: 4 servings.

Ingredients :

1 (1-pound, 4 ounce) package refrigerated hash brown potatoes
1/4 cup fat-free egg substitute
2 tablespoons all-purpose flour
Cooking Spray
1 (15-ounce) can no-salt-added red kidney beans, drained
1 (14.5-ounce) can chili-style chunky tomatoes, undrained
2 teaspoons chili powder
1/2 cup (2 ounces) shredded reduced-fat Monterey Jack cheese

Method :

1. Combine first 3 ingredients in a medium bowl, stirring well. Shape mixture into 8 (3-inch) patties; place on a baking sheet coated with cooking spray. Coat patties with cooking spray. Bake patties at 400 F for 15 minutes or until golden, turning once.

2. While patties cook, combine beans, tomatoes, and chili powder in a small saucepan; bring to a boil over medium-high heat, stirring often. Cover, reduce heat, and simmer 5 minutes.

3. Place 2 patties on each serving plate; spoon tomato mixture over patties, and sprinkle with cheese.

FOR A QUICK MEAL: Serve with a simple tossed salad and cornbread.

Points: 5

Per Serving:

Calories 300;
Carbohydrate 54.4 g;
Fat 3.1 g (saturated 1.6 g);
Fiber 15.3 g;
Protein 16.1 g;
Cholesterol 9mg;
Sodium 771 mg;
Calcium 193 mg;
Iron 5.1 mg

Source : All-Around Cooking back in 2006

Low Fat Protein Recipes - Yummy Garlic Wings

Ingredients :

4 chicken wings, bone and skin removed
1 small raw onions
2 cloves garlic
2 tbsp cider vinegar
1 tsp olive oil
2 tbsp parsley
1/2 tsp coriander seed
1/4 tsp salt
1/4 tsp black pepper
1/4 tsp paprika
1 tbsp green pepper
1 tbsp red pepper
5 strips yellow pepper

Directions :

1. Finely chop onion.
2. Mash the garlic and add vinegar, salt, pepper, paprika, cumin and olive oil. Mix all together in a big bowl.
3. Add peppers, chopped, in the mixture and then add the raw chicken wings.
4. You can marinate for a stronger taste overnight.
5. Place all ingredients in an oven tray and keep at moderate temperature till wings go golden.
When done, place in serving dish and sprinkle parsley over wings.

Nutritional Info : Servings Per Recipe: 1
Amount Per Serving
Calories: 246.7
Total Fat: 9.1 g
Cholesterol: 66.1 mg
Sodium: 684.7 mg
Total Carbs: 14.4 g
Dietary Fiber: 2.9 g
Protein: 27.6 g

Low Fat Vegetarian Recipes - Veggie Soft Taco

Makes 1 taco

Fast food that you make yourself is so much fresher and tastier. This appetizing taco is packed with fiber and flavor, not laden with fat and sodium. Plus, it provides 4 veggie servings!

Ingredients:

1/2 cup canned pinto beans, drained and rinsed
1/2 cup shredded green leaf lettuce
1/2 cup chopped green or red bell pepper
1/2 cup chopped broccoli
1/2 small tomato, chopped
2 tablespoons shredded part-skim mozzarella cheese
2 tablespoons salsa
5 pitted ripe olives, chopped
1 corn tortilla (6" diameter)

To Make:
In a medium bowl, mix the beans, lettuce, bell pepper, broccoli, tomato, cheese, salsa, and olives. Warm the tortilla in a microwave oven according to the package directions. Transfer it to a plate and spoon the bean and vegetable mixture onto one half. Fold the other half over and serve.

Per taco: 273 calories, 41 g carbohydrates, 12 g protein, 8 g total fat, 8 mg cholesterol, 11 g dietary fiber, 809 mg sodium