Healthy and Fresh Tomatoes

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One of the best things to look forward to in the summer are fresh tomatoes. Forget the cans and head down to the Farmer’s Market, the flavor of fresh tomatoes cannot be beat!! From Italian to traditional there are so many ways to enjoy the tasty summer time treats!

Tomato and Sweet Onion Crumble

1 tablespoon olive oil

2 sweet onions (about 1 lb. total), peeled and thinly sliced

3 cloves garlic, peeled and minced

2 pounds ripe tomatoes, rinsed, cored, and sliced (1/4 in. thick)

1/3 cup chopped fresh basil

3 tablespoons chopped fresh oregano leaves

Salt and pepper

4 slices crusty artisan-style bread (each about 1 in. thick and 3 by 5 in.), cut into chunks

1/4 cup (1/8 lb.) butter

1/2 cup grated Parmesan cheese

Heat oil in a 10- to 12-inch frying pan over medium heat. When hot, add onions and garlic. Stir frequently until onions are limp and beginning to brown, about 6 minutes. Pour into a 2- to 3-quart baking dish with sides at least 2 inches high, and spread onions level. Top evenly with tomato slices, basil, and oregano. Sprinkle generously with salt and pepper.

In a food processor, whirl bread with butter and cheese until mixture forms coarse crumbs. Sprinkle evenly over tomatoes.

Bake in a 350° oven until topping is golden brown and juices are bubbling, 20 to 25 minutes. Cool 5 minutes and serve warm.

Serves 8-10, each serving contains; Calories 153, Protein 4.6 g, Fat 8.3 g, Carbohydrate 16 g,

Fiber 2.3 g, Sodium 229 mg, Cholesterol 16 mg.

Boiled Shrimp with Tomato-Horseradish Salsa

Juice from 2 lemons (about 6 tablespoons)

1 bay leaf

Kosher salt and black pepper

20 large shrimp (about 1 pound), peeled and deveined

1 tablespoon prepared horseradish

3 tablespoons extra-virgin olive oil

1 pint cherry tomatoes, halved

2 small head Bibb lettuce, outer leaves discarded

Fill a large pot with 8 cups cold water. Add half the lemon juice, bay leaf, and 2 teaspoons salt. Bring to a boil.

Add shrimp and cook until bright pink and opaque throughout, 1 to 3 minutes. Transfer to a bowl of ice water to cool. Drain and pat dry. Set aside.

In a bowl, whisk together horseradish, oil, and remaining lemon juice. Season with ¼ teaspoon each salt and pepper. Add tomatoes and toss.

Divide lettuce leaves and shrimp among 4 plates. Spoon salsa on top.

Serves 4, each serving contains; Calcium 29 mg, Carbohydrate 5 g, Cholesterol 54 mg, Fat 11 g,

Fiber 1 g, Protein 7 mg, Sodium 149 mg.

Heirloom Tomato Salad with Capers and Herbs

Be sure to arrive early to get Heirloom tomatoes, they go fast!

2 cups assorted heirloom cherry tomatoes, halved

1/2 cup (2 ounces) crumbled reduced-fat feta cheese

1/4 cup thinly sliced fresh basil

3 tablespoons chopped fresh flat-leaf parsley

2 tablespoons chopped fresh mint (I like it better without the mint)

1 tablespoon drained capers, chopped

1 tablespoon balsamic vinegar

1 tablespoon extra virgin olive oil

2 pounds assorted beefsteak heirloom tomatoes, each cut into 6 wedges

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

6 (1/2-ounce) slices sourdough bread, toasted or grilled

Combine first 9 ingredients in a bowl. Sprinkle tomato mixture with salt and pepper; toss gently. Serve with bread.

Serves 6, each serving contains; Calories 112, Fat 4.2 g, Protein 5.6 g, Carbohydrate 14.9 g,

Fiber 2.6 g, Cholesterol 3 mg, Sodium 519 mg, Calcium 47 mg.

For a real a real Italian treat, give this one a try!

 

Baked Feta and Romesco and Olive Tapenade

Romesco:

1 red bell pepper

Cooking spray

2 cups chopped peeled plum tomato

5 garlic cloves, minced

1/2 cup fat-free, lower-sodium chicken broth

2 tablespoons chopped hazelnuts, toasted

1 (1-ounce) slice white bread, chopped

1/4 teaspoon black pepper

Tapenade:

1/2 cup pitted kalamata olives

1/2 cup pitted picholine or other fruity olives

1/4 cup chopped fresh flat-leaf parsley

1 tablespoon olive oil

2 tablespoons sherry vinegar

1/4 teaspoon freshly ground black pepper

Remaining ingredients:

1 1/4 cups (5 ounces) crumbled feta cheese, divided

2 tablespoons fresh flat-leaf parsley

1 French Baguette

Preheat broiler to high.

To prepare romesco sauce, cut red bell pepper in half lengthwise, and discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 8 minutes or until blackened. Place in a paper bag; fold to close tightly. Let stand for 10 minutes. Peel and chop.

Reduce oven temperature to 425°. Heat a large skillet over medium heat. Coat pan with cooking spray. Add tomato and garlic; cook 4 minutes or until garlic lightly browns, stirring frequently. Add red bell pepper and broth; cover and cook 10 minutes, stirring occasionally. Stir in nuts and white bread; cook 1 minute. Transfer mixture to a food processor or blender; add 1/4 teaspoon black pepper. Process until smooth; transfer to a bowl.

To prepare the tapenade, place olives, 1/4 cup parsley, and the next 3 ingredients (through 1/4 teaspoon black pepper) in a food processor. Process until finely chopped. Transfer to a bowl.

Coat a 1 1/2-quart broiler-safe glass or ceramic baking dish with cooking spray. Spoon half of romesco sauce into prepared dish, and top with 3/4 cup cheese. Dollop tapenade over cheese. Spoon the remaining romesco sauce over tapenade, and top with remaining 1/2 cup crumbled feta cheese. Bake at 425° for 20 minutes or until thoroughly heated. Remove dish from oven.

Preheat broiler. Broil 3 minutes or until top browns. Sprinkle with 2 tablespoons parsley.

Slice the French Baguette, arrange in an even layer on a baking sheet, and broil for about two minutes on each side, watch it close. Enjoy!

Serves 12, each serving contains (not including the bread); Calories 88, Fat 6.1 g,

Protein 3.6 g, Carbohydrate 4.9 g, Fiber 0.7 g, Cholesterol 8 mg, Sodium 240 mg, Calcium 47 mg.

All American Classic Succotash

2 cups fresh lima beans

1/2 small yellow onion

4 fresh thyme sprigs

1 garlic clove

3 uncooked bacon slices

1 medium-size sweet onion, chopped

3 cups fresh corn kernels (about 6 ears)

1 pt. cherry tomatoes, halved

2 tablespoons unsalted butter

1 tablespoon red wine vinegar

1 1/2 tablespoons chopped fresh dill

1 1/2 tablespoons chopped fresh chives

Bring first 4 ingredients and water to cover to a boil in a saucepan over medium-high heat; reduce heat to medium, and simmer, stirring occasionally, 20 minutes or until beans are tender. Drain beans, reserving 3/4 cup cooking liquid. Discard yellow onion, thyme, and garlic.

Cook bacon in a large skillet over medium heat 7 minutes or until crisp, turning once. Remove bacon, reserving 2 Tbsp. drippings in skillet. Drain bacon on paper towels, and crumble.

Sauté chopped sweet onion in hot drippings over medium-high heat 5 minutes. Stir in corn, and cook, stirring often, 6 minutes or until corn is tender. Stir in tomatoes, cooked lima beans, and 3/4 cup reserved cooking liquid; cook, stirring occasionally, 5 minutes. Stir in butter and next 3 ingredients. Season with salt and pepper. Sprinkle with crumbled bacon.

Written By

Photo of Tammy Kelly, Ed. DTammy Kelly, Ed. DCounty Extension Director (252) 527-2191 tammy_kelly@ncsu.eduLenoir County, North Carolina
Posted on Jun 30, 2015
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