Fall 2009

More recipes!

Whole-Wheat Pasta with Roasted Cherry Tomatoes and Garlic

INGREDIENTS:
Olive oil cooking spray
1 pint cherry tomatoes, washed
8 ounces whole-wheat spiral pasta
2 tsp. olive oil
2 cloves garlic, minced
2 Tbs. fresh basil, chopped
Salt and freshly ground black pepper to taste
Parmesan cheese, if desired

DIRECTIONS: Preheat oven to 400º. Spray large baking sheet with cooking spray. Cut tomatoes in half and place on prepared pan, cut side up. Roast 25-30 minutes until tender and shriveled. Cook pasta according to package instructions. Drain and cover to keep warm. In large skillet, heat oil over medium heat. Add garlic and cook 2 minutes. Add roasted tomatoes and cook for 1 more minute. Add pasta and heat through. Remove from heat and stir in basil. Season to taste with salt and pepper. Top with Parmesan cheese, if desired. Makes 6 servings

Nutritional Analysis per 1 Cup: Calories 164, total fat 3 gm (saturated fat <1 gm), carbohydrates 31 gm, protein 7 gm, fiber 4 gm, sodium 39 mg

Salsa Topped Tomatoes

This colorful salsa can be spooned over a platter of sliced tomatoes, used to dress up grilled meat or fish, or used as a dip.

INGREDIENTS:
3 ears corn-on-the-cob
1 red bell pepper, quartered and seeded
2 to 3 jalapeños, halved, seeded and
de veined
1 medium onion, cut into wedges from
top to root, leaving root intact
2 tbs. olive oil
1 tbs. chopped fresh cilantro
1 tbs. lime juice
1 tbs. honey
½ tsp. salt
¼ tsp. ground black pepper
1 can black beans, drained, if desired

DIRECTIONS: Brush corn, bell pepper, jalapeños and onion with olive oil. Place on oiled grill over medium heat; cover and turn occasionally until tender, about 6 to 10 minutes. Cool slightly. Cut kernels from cob with serrated knife. Finely chop jalapeños; chop bell pepper and onion. In medium bowl, combine vegetables and remaining ingredients. add black beans, if desired. Chill several hours. Makes about 4 cups.

Nutritional Analysis per 2 tablespoons: calories 23, total fat 1 gm (saturated fat 0 gm), carbohydrates 4 gm, protein <1 gm, fiber <1gm, sodium 39 mg

Recipe from Dierbergs

Linda's Stuffed Tomatoes with Pine Nuts

INGREDIENTS:
Nonstick vegetable oil cooking spray
¾ cup instant brown rice
1 Tbs. pine nuts
4 large, ripe tomatoes
1 green bell pepper, seeded and minced
½ cup yellow squash, fi nely chopped
4 Tbs. low-fat feta cheese, crumbled
1 tsp. minced dried onion
1 tsp dried oregano
1 tsp dried basil
Salt to taste
¼ tsp. freshly ground black pepper

DIRECTIONS: Preheat oven to 350°. Coat a shallow baking pan with cooking spray. Bring 1 cup of water to a boil in a saucepan. Add rice, reduce heat to low, cover and simmer 10 minutes, until liquid is absorbed. Separately, toast pine nuts over medium heat for 2 minutes. Set aside. Slice off tomato tops. Gently scoop out pulp and finely chop. Place 1/3 of pulp in large bowl. Add cooked rice and pine nuts to pulp. Add bell pepper, yellow squash, 2 T of feta, the minced onion, oregano, basil, salt and black pepper. Mix well. Stuff rice mixture into tomato shells, transfer to baking pan and top with remaining feta cheese. Bake 20 minutes until golden. Makes 4 servings.

Nutritional Analysis per one stuffed tomato: Calories 150, total fat 3 gm (saturated fat 1.5 gm), carbohydrates 22 gm, protein 5 gm, fiber 4 gm, sodium 135 mg

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