Category Archives: Tomatoes

Spicy Chicken Stew

Ingredients
2 baking potatoes (about 1 1/2 pounds), peeled and cut into chunks (3 1/3 cups)
1 (10-ounce) package frozen whole-kernel corn
2 celery stalks, chopped
2 carrots, peeled and cut into chunks (1 cup)
1 onion, cut into 1/2-inch-thick slices
2 garlic cloves, minced
1 can of low sodium tomatoes
1 diced jalapeno
1 1/2 teaspoons ground cumin
1 teaspoon chili powder
1/2 teaspoon freshly ground black pepper
1 pound skinless, boneless chicken breast
4 skinless, boneless chicken thighs (about 10.5 ounces)
2 1/2 cups fat-free, lower-sodium chicken broth
4 (6-inch) fresh corn tortillas, cut into strips
Chopped fresh parsley (optional)

Preparation

  1. Place first 6 ingredients in an electric slow cooker. Stir in tomatoes and next 4 ingredients (through pepper). Place chicken on top of vegetables, and add broth. Cover and cook on HIGH for 4 hours.
  2. Remove chicken from slow cooker; shred with 2 forks. Return chicken to slow cooker. Stir tortilla strips into stew. Garnish with parsley, if desired.  Flavor with 1 tsp of Cholula hot sauce per serving.

 

Nutritional Info:
Calories 371
Fat 6 g
Protein 32 g
Carbohydrate 47 g
Sugar 7g
Sodium 476 mg

Spicy chicken

Mediterranean Roast Turkey

Ingredients

2 cups chopped onion (about 1 large)
1/2 cup pitted kalamata olives
1/2 cup julienne-cut drained oil-packed sun-dried tomato halves
2 tablespoons fresh lemon juice
1 1/2 teaspoons minced garlic
1 teaspoon Greek seasoning mix (such as McCormick’s)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (4-pound) boneless turkey breast, trimmed
1/2 cup fat-free, lower-sodium chicken broth, divided
3 tablespoons all-purpose flour
Thyme sprigs (optional)

Preparation

Combine first 9 ingredients in an electric slow cooker. Add 1/4 cup chicken broth. Cover and cook on low for 7 hours.

Combine remaining 1/4 cup broth and flour in a small bowl; stir with a whisk until smooth. Add broth mixture to slow cooker. Cover and cook on low for 30 minutes. Cut turkey into slices.

 

Nutritional Information:

Calories 314
Fat 4.9 g
Satfat 0.9 g
Monofat 2.6 g
Polyfat 0.8 g
Protein 57 g
Carbohydrate 7 g
Fiber 0.9 g
Cholesterol 141 mg
Iron 3.1 mg
Sodium 468 mg
Calcium 34 mg

Roast turkey

Pizza Soup

Picture from: www.redgold.com

Picture from: www.redgold.com

Ingredients

1 cup chopped onion
1 cup chopped green pepper
1 cup sliced fresh mushroom
1 cup sliced zucchini
1 can (14.5 ounce) low sodium beef broth
1 can (16 ounce) diced tomatoes
1 can (8 ounce) pizza sauce
4 ounces sliced smoked sausage (can be replaced with any kind of  meat)
1/2 teaspoon pizza or italian seasoning
1/2 cup shredded reduced fat mozzarella cheese

Directions

1. Combine onion, pepper, mushrooms, zucchini, and 1/4 cup beef broth in saucepan. Bring to boil. Reduce heat and simmer for 5 minutes.
2. Stir in remaining broth, undrained tomatoes, pizza sauce, cooked sausage (or meat of choice), and seasoning. Bring to boil. Reduce heat and simmer covered for 5-10 minutes until veggies are tender.
3. Top with cheese.

Nutritional Information
Amount per serving: ~1 1/2 cups
Calories: 100
Fat: 7.3g
Cholesterol: 16mg
Sodium: 478mg
Carbohydrate: 14g
Fiber: 2g
Sugars: 5g
Protein: 8g

Tamale Pie

Tamale Pie

Tamale Pie

Ingredients
1 1/3 cups water
½ cup cornmeal
½ cup cold water
¼ teaspoon salt
8 ounces 90% lean ground beef
½ cup chopped onion
½ cup chopped green pepper
1 clove garlic, minced
1 tablespoon chili powder
½ of a 14 ½ ounce can lower sodium tomatoes, cut up
1 (8 ounce) can lower sodium whole kernel corn drained
2 tablespoons chopped pitted ripe olives
½ cup shredded lower fat natural cheddar cheese

Directions

  1. Bring the 1 1/3 cups water to boiling. In a small mixing bowl stir together the cornmeal, the ½ cup cold water, and the salt. Slowly add the cornmeal mixture to the boiling water, stirring constantly. Cook and stir till mixture returns to boiling; reduce heat. Cook over low heat for 10-15 minutes or till mixture is very thick, stirring occasionally. Pour ¾ of the hot mixture into a 10x6x2 inch baking dish. Cover and chill about 30 minutes or till firm. Spread remaining hot cornmeal mixture in a thin layer on a baking sheet; cover and chill.
  2. In a large skillet cook beef, onion, green pepper and garlic till meat is brown. Drain off fat. Stir in the chili powder; cook 1 minute. Stir in the undrained tomatoes, the corn, and the olives.
  3. Spoon the meat mixture on top of the chilled corneal mixture in the baking dish. Cut remaining chilled cornmeal mixture into diamond shapes and place atop meat mixture.
  4. Bake in a 350 degree oven for 25 minutes. Sprinkle with the cheddar cheese. Bake for 5 minutes more or till the cheese melts and mixture is heated through. Makes 4 servings

Nutritional Information
Amount per serving
Calories 183
Protein 18g
Carbohydrate 7g
Cholesterol 54mg
Sodium 277mg

Refried Bean Soup

Refried-Bean-Soup

Picture from https://www.foodhero.org/recipes/refried-bean-soup

Ingredients
1 tablespoon canola oil
1 cup onion, finely chopped
1 clove garlic, minced
1 large can (28 ounces) crushed tomatoes
1 large can (30 ounces) fat-free refried beans
2 cans (14.5 ounces each] low-sodium chicken broth

Directions
1. Heat oil in a large soup pot. Add onion and garlic and sauté until soft.
2. Add crushed tomatoes and bring to a boil. Boil for 5 minutes, and reduce heat to low
3. Add beans and chicken broth. Simmer for 15 minutes.
4. Serve immediately. Refrigerate leftovers within 2-3 hours.
Yield: 10 servings

Nutrition Information
Per serving: 1 cup
Calories 120
Fat 2.5g
Cholesterol 0mg
Sodium 500mg
Total Carbohydrate 20g
Fiber 6g
Sugar 1g
Protein 8g

Quick Black Bean Mexican Soup

Quick-Black-Bean-Soup

Picture from https://www.foodhero.org/recipes/quick-black-bean-mexican-soup

Ingredients
1 tablespoon vegetable oil
1 small onion chopped (about 1 cup)
4 cloves garlic minced
1 can (14-15 ounces) diced tomatoes
4 cups cooked or canned black beans (with liquid)
2 potatoes, peeled and diced
4 cups water
1/2 cup fresh cilantro, chopped
1 tablespoon cumin
1/3 cup lime juice or juice from 1 lime
hot sauce to taste

Directions
1. Heat oil in a large pot over medium-high heat. Sauté the onion for 2 minutes. Add the garlic and tomatoes and cook for 2 minutes. Stir often.
2. Add the beans, potatoes and water. Bring to a boil; then reduce to low-medium heat. Cook slowly, covered for 20 minutes.
3. Add the cilantro, cumin, lime juice and hot pepper sauce. Stir well, and cook for 10 minutes.
4. Serve hot. Refrigerate leftovers within 2-3 hours.
Yield: 12 servings

Nutrition Information
Per serving: 1 cup
Calories 120
Fat 1.5g
Cholesterol 0mg
Sodium 370mg
Total Carbohydrate 21g
Fiber 4g
Sugar 2g
Protein 5g

Easy Meatballs

OLYMPUS DIGITAL CAMERA

Picture from https://www.foodhero.org/recipes/easy-meatballs

Ingredients                
1 pound ground beef
1⁄2 cup uncooked regular rice
2⁄3 cup non-fat or 1% milk
1 egg, slightly beaten
1⁄2 cup chopped onion (or 1 Tablespoon instant dried minced onion)
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1 can condensed tomato soup (10 1/2 ounce)
3⁄4 cup water

Directions
1. Preheat oven to 350 degrees F.
2. Combine beef, rice, milk, egg, onion, salt, and pepper.
3. Drop rounded Tablespoonfuls of mixture into shallow baking pan (9″ x 13″ x 2′).
4. Combine soup and water.
5. Pour over meatballs.
6. Cover pan tightly with foil.
7. Bake at 350 F for 1 hour.
8. Refrigerate leftovers within 2 hours.

Nutrition Information
Amount per serving: 3- 4 meatballs
Calories 160
Fat 4g
Cholesterol 60mg
Sodium 560mg
Total Carbohydrate 17g
Fiber 1g
Sugar 5g
Protein 14g

Easy Manicotti

easy-manicotti6

Picture from https://www.foodhero.org/recipes/easy-manicotti

Ingredients
1 package (8 ounces) manicotti shells (14 shells)
1 egg
1 carton (16 ounces) low-fat ricotta or cottage cheese
6 ounces shredded low-fat mozzarella cheese
1⁄4 cup fresh parsley, minced, or 1 tablespoon dried parsley
1⁄4 teaspoon salt
1⁄4 teaspoon pepper
1 tablespoon italian seasoning
1⁄4 teaspoon garlic powder
1 jar (26 to 28 ounces) pasta sauce

Directions
1. Cook pasta according to package directions and drain.
2. While pasta is cooking, beat egg in medium bowl. Add remaining ingredients except pasta sauce and mix well.
3. Pour a little of the pasta sauce in the bottom of a rectangular baking pan to prevent pasta from sticking.
4. Stuff shells with filling (about 2-3 rounded teaspoons per shell); arrange stuffed shells in pan.
5. Pour remaining sauce evenly over pasta.
6. Bake at 350 degrees for 10-15 minutes or until bubbly throughout.
7. Let rest 10 minutes outside of oven before serving.
8. Refrigerate leftovers within 2 hours.
Number of servings: 14 shells

Nutrition Information
Amount per serving: 1 filled shell
Calories: 170
Fat: 6g
Cholesterol: 25mg
Sodium: 600 mg
Carbohydrate: 19g
Fiber: 2g
Sugar: 5g
Protein: 10g

Burrito Soup

burrito_soup

Picture from https://www.foodhero.org/recipes/burrito-soup

Ingredients
1 tablespoon vegetable oil
1 onion, chopped
2 zucchini, chopped
1 can (15.5 ounces) refried beans
1 can (28 ounces) diced tomatoes
1 can (28 ounces) crushed tomatoes
2 cans (15.5 ounces) corn, rinsed
1 can (15.5 ounces) black beans, rinsed
2 tablespoons taco seasoning

Directions
1. Sauté onion and zucchini in oil until soft.
2. Add refried beans and stir to break up beans.
3. Add tomatoes, corn, black beans and taco seasoning.
4. Simmer over medium heat for about 30 minutes, stirring occasionally.
5. Refrigerate leftovers within 2-3 hours. Freeze leftovers for another meal.
Yield: 20 servings

Nutrition Information
Per serving: 1 cup
Calories 120
Fat 2g
Cholesterol 0mg
Sodium 640 mg
Total Carbohydrate 21g
Fiber 5g
Sugar 4g
Protein 5g

Barley Lentil Soup

Barley_Lentil_Soup

Picture from https://www.foodhero.org/recipes/barley-lentil-soup

Ingredients
1 tablespoon vegetable oil
1 teaspoon garlic, minced
1 cup sliced onion
1 cup sliced carrots
1 cup sliced celery
1 can (15 ounces) stewed, diced tomatoes
3 cups chicken or vegetable broth, or water
3 cups water
1 cup dry lentils
2/3 cup barley
1/2 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon dried basil
salt and black pepper to taste

Directions
1. Heat vegetable oil in large soup pan over medium-high heat. Cook garlic and onion until they are golden brown, about 1 or 2 minutes.
2. Add the rest of the ingredients and bring to a boil. Lower the heat so the mixture is at a light simmer. Place a lid on the pan.
3. Cook until the barley and lentils are tender, about 1 to 1 1/2 hours.
4. Serve hot in a soup bowl. Refrigerate leftovers within 2-3 hours.
Yield: 10 servings

Nutrition Information
Per serving: 1 cup
Calories: 160
Fat: 2g
Cholesterol: 0mg
Sodium: 510 mg
Total Carbohydrate: 28g
Fiber: 6g
Sugar: 4g
Protein: 8g