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  • The Low Fat Chick 2:33 pm on October 18, 2013 Permalink | Reply
    Tags: , , , tomatoes   

    Nutrient-Infused Tomato and Lamb’s Quarter Soup 

    Lambs quarters Soup

    by Karen Stephenson

    Enjoy this nutrient-infused Tomato and Lamb’s Quarter Soup, which is perfect for the cool autumn season. Depending on the time of year when you can get fresh tomatoes this is a very inexpensive soup that provides extras to freeze (or can) and the nutritional level is very high.  Countless studies prove that health benefits are enormous when consuming super foods, such as garlic, tomatoes, and sprouts on a daily basis. Garlic contains vitamins, minerals, flavonoids, antioxidants, essential oils, fatty acids and amino acids. Tomatoes are chock full of antioxidants and sprouts are loaded with goodness as well.  In addition to super foods, lamb’s quarter leaves provide a fresh flavor, but if you cannot find it in your local store, fresh spinach* can be substituted.  Enjoy!

    Ingredients

    4 lbs plum tomatoes, chopped
    2 cups water
    3 garlic cloves, finely chopped
    3 large onions, finely chopped
    2 cups fresh basil, chopped (or ½ cup dried)
    2 cups fresh lamb’s quarter leaves*, chopped (or 1 cup dried)
    ½ cup fresh sprouts (any type)
    sea salt, to taste
    pepper, to taste
    cayenne pepper, to taste

    Preparation

    Place tomatoes, water, garlic, onions, and basil in a large pot. Bring to a boil.  Reduce temperature to low and simmer for 30 minutes.

    Place the simmered mixture into a blender and liquefy.  Be careful not to burn yourself.  Pour mixture back into the pot.  Add the lamb’s quarter leaves, sprouts and spices. Simmer for an additional 15 minutes.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe
    Calories 148
    Total Fat 1g


    Karen Stephenson is a specialist in
    edible wild foods, a member of the Society of Environmental Journalists, and one of the one of the top ghostwriters at The Happy Guy Marketing.

     
    • Jueseppi B. 2:58 pm on October 18, 2013 Permalink | Reply

      Reblogged this on The ObamaCrat™.

    • Hilda 6:53 pm on October 18, 2013 Permalink | Reply

      This looks delicious. I will give it a try, if I can find enough green lambsquarters. I am even thinking of bringing in some seeds to grow indoors over the winter.

      • The Low Fat Chick 9:39 pm on October 19, 2013 Permalink | Reply

        Growing over the winter sounds like a great idea. I wish I was good at growing things like I am cooking things!

  • The Low Fat Chick 4:14 pm on April 14, 2013 Permalink | Reply
    Tags: , , , , tomatoes   

    Raw Food Delights, Gazpacho: Who Needs an Oven? 

    Fresh Gazpacho 4-14-2013 smaller

    by Jennifer Appleton

    Eating low fat in this day and age can be quite a feat, with creamy donuts, rich mud cakes and cheesy dips sometimes making it incredibly challenging to stay on the straight and narrow. Then again, websites like Low Fat Chick are here to prove healthy and delicious foods can go hand in hand. In fact, when we get used to eating seasonal, fresh, healthy dishes, we begin to wonder what we were missing in the first place, when we decided to forego greasy, sugary foods.  In this post, we introduce Gazpacho, the first of a series of raw food recipes. Once you try your hand at these easy, delicious dishes, you’ll see why, for at least one or two days a week, going raw is a great way to take advantage of the high phytochemical content of uncooked fruits and vegetables.

    It is said in the summertime, the Spanish live on a diet of sun, sand and Gazpacho.  Just a sip of this deliciously, refreshing cold soup (which is ‘drunk’ directly from the bowl or a tall glass) will definitely turn you into an addict.  This is a fresh and light dish, but if you like a spicy kick, add a dash or two of hot sauce.

    Ingredients

    3 large tomatoes
    1 medium cucumber, cubed
    ½ small red pepper, cubed
    ½ small green pepper, cubed
    1 large garlic clove, crushed
    1 Tbsp extra-virgin olive oil
    2 Tbsp lemon juice, or red wine vinegar
    1 cup cold water
    salt and pepper to taste
    Tabasco hot sauce (optional)

    Preparation

    Peel tomatoes after submerging for a couple of seconds in boiling water. Slice roughly and place into a blender or large food processor. Blend for 1 minute. Add cucumber, peppers and garlic. Continue to Blend.

    Slowly add water. Add oil and lemon juice (or vinegar). Blend for 1 additional minute.

    Pour into a sealed container and refrigerate for 2-3 hours. Mix before serving. Add salt, pepper, and Tabasco (optional) to taste.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (9.9 ounces).
    Calories 68.83

    % Daily Value
    Calories From Fat  32.79  48%
    Total Fat 3.72g  6%
    Saturated Fat 0.51g  3%

     
    • Jueseppi B. 5:13 pm on April 14, 2013 Permalink | Reply

      Reblogged this on The ObamaCrat.Com™ and commented:
      Thank you Ms. Summer for this timely recipe. Enjoy your Sunday evening.

      • The Low Fat Chick 5:43 pm on April 14, 2013 Permalink | Reply

        You’re very welcome. I hope you have a great Sunday evening as well. Spring is here! Yaaayyy!

        • Jueseppi B. 5:55 pm on April 14, 2013 Permalink

          YaaaaaaaYYY is absolutely correct.
          ♥ ❀ ✿ Namaste ❀ ✿ ♥

  • The Low Fat Chick 10:52 pm on January 22, 2013 Permalink | Reply
    Tags: , , , , tomatoes, veal,   

    Casarecce with Veal Meatballs 

    Veal Meatballs and Pasta 1-22-2013

    COLD, COLD, COLD! It is 16 degrees here in the New York area. I moved here last year and the news says this is the coldest weather in 3 years! Lucky me!  Anyway, with this cold weather I am locked inside and feeling creative, so I developed this dish. I never made veal meatballs, but am so glad I tried it because the meatballs are tender and taste amazing. Cooking the meatballs directly in the sauce imparts wonderful flavor and tenderness. No need to cook the meatballs first and create more work for yourself.  Also, using quality dried spices, instead of fresh (which is hard to find in the winter) come to life in this sauce and are convenient. Excellent warm, filling dish, as I found it tasty and perfect to share with others.

    Ingredients

    Meatballs
    1 lb ground veal (shoulder)
    1 cup plain bread crumbs
    2 egg whites
    2 Tbsp granulated onion
    1 Tbsp parsley, dried
    1 Tbsp basil, dried
    1 Tbsp garlic powder
    1/4  tsp salt
    1/8 tsp black pepper

    Sauce
    28 oz can crushed tomatoes with basil
    1 Tbsp olive oil
    1/2 large zucchini, shredded
    2 garlic cloves, minced
    2 Tbsp parsley flakes
    1 Tbsp oregano, dried
    1 Tbsp marjoram, dried
    1 tsp sugar
    1/2 tsp salt
    1/4 tsp black pepper
    2 pinches red pepper flakes
    1/2 cup water

    Pasta
    12 oz casarecce

    Preparation

    In a bowl using your hands, mix together all meatball ingredients. Form meatballs into 1 to 1.5 ounces balls which makes 17 to 19 meatballs. Place meatballs on a plate, cover, and place in the fridge.

    In a large saucepan, stir together tomatoes and olive oil. Heat on medium-high heat. Bring to a boil, reduce heat to low, cover and simmer for 5 minutes.

    Add zucchini, garlic, parsley, oregano, marjoram, sugar, salt, black pepper, and red pepper flakes. Stir, cover, and simmer for 5 minutes. Increase heat to medium heat and place meat balls in sauce one by one. Gently stir in water. Bring to a simmer, cover and cook for 20 minutes, stirring occasionally.

    Uncover and gently stir. Cook uncovered for 5 minutes. Remove from heat, cover and set aside.

    In a large pot, boil water. Add casarecce and boil according to package instructions till al dente. Drain.

    Add in casarecce to sauce. Lightly toss and serve.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (17.6 ounces).
    Calories 687.37

    % Daily Value
    Calories From Fat  114.87  17%
    Total Fat 12.69g  20%
    Saturated Fat  3.84g  19%

     
    • Jueseppi B. 1:34 am on January 23, 2013 Permalink | Reply

      Reblogged this on The ObamaCrat.Com™ and commented:
      Great recipe from Ms. Summer, The Low Fat Chick. I am cooking this on Friday!!!

    • petit4chocolatier 7:31 pm on January 27, 2013 Permalink | Reply

      This looks so good 🙂

    • Karen 8:00 am on February 13, 2013 Permalink | Reply

      I’ll have to try cooking the meatballs directly in the sauce…I always brown mine first. Your photo is terrific.

      • The Low Fat Chick 4:51 pm on February 18, 2013 Permalink | Reply

        Thanks Karen! So glad you like the photo. I hope you like cooking the meatballs in the sauce, as it makes them so tender. 🙂

  • The Low Fat Chick 10:04 am on October 14, 2012 Permalink | Reply
    Tags: , , , , , , , tomatoes   

    Shrimp with Audouille and Hominy Grits 

    I grew up in different places so I often tell people I am not sure where I am from or where to claim home. But, after leaving the south, it has become apparent that I am mostly a southerner, even though I maintain a west coast accent.  Being raised in California, Pennsylvania, and Georgia, I sometimes have an identity crisis, but the food always brings me back to Georgia, as nothing beats southern cooking. Unfortunately, there are many unhealthy southern recipes, but this one is not only healthier but the flavors are so amazing. No southern recipe would be complete without butter for top-notch flavor, so the fat content is a little higher than most my recipes, but still low in calories.

    I have made shrimp and grits before, but never made a recipe that made me think I was in a restaurant.  This recipe, which I made from southern chef Hugh Acheson’s book, A New Turn in the South, is so fabulous I am at a loss for words. The effort required to make this is worth it and if you serve to guests for brunch, you will truly impress. I cannot get enough of this dish, especially when I top it with a few dashes of Tabasco sauce. Oh, and it makes it even better that I won this gorgeous book in a twitter contest a few months ago.

    Ingredients

    3/4 tsp salt
    3/4 cup hominy grits
    4 Tbsp butter, unsalted, cold
    1/2 cup sweet onion, minced
    1/4 cup celery, minced
    1/2 pound andouille sausage, chopped into 1/4 inch cubes
    1 garlic clove, minced
    1/2 cup roasted red peppers, chopped
    2 plum tomatoes, seeded and diced
    1 tsp Old Bay seasoning
    1/4 tsp red pepper flakes
    1/2 cup tomato juice
    1/2 cup clam juice
    1 pound shrimp, peeled and deveined
    1 tsp fresh thyme, chopped
    1 tsp fresh flat leaf parsley, chopped
    1 Tbsp freshly squeezed lemon juice (about 1 lemon)

    Preparation

    In a nonreactive 2-quart saucepan, combine 3 cups water, 1/2 tsp of salt, and the grits. Place on high heat and bring to a boil, stirring with a whisk. As soon as the water boils, reduce to a simmer. Cook the grits, stirring every 5 minutes or so, for an hour. Then stir in 2 tablespoons of butter and set the cooked grits aside.

    Melt 1 tablespoon of the butter in a 12-inch frying pan over medium heat, and when the butter bubbles and froths add the onion, celery, and andouille. Cook for 5 minutes, stirring every minute. Add the garlic, red peppers, tomatoes, Old Bay, and red pepper flakes. Cook for 5 more minutes, then add the tomato juice and clam juice. Stir well and reduce the liquid for about 2 minutes.

    Season the shrimp with the remaining 1/4 teaspoon of salt and add the shrimp to the pan. Stir well to combine and cook them for 5 minutes. The cooked shrimp should be just white, no longer translucent, but not chalky and dry. Add the remaining tablespoon of butter to the pan and finish with the thyme, parsley, and lemon juice.

    Place about 3/4 cup of grits on each plate and then spoon a quarter of the stewed shrimp, peppers, and
    tomatoes over each pile of grits. Serve immediately.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (13.2 ounces).
    Calories 530.03

    % Daily Value
    Calories From Fat  262.47  50%
    Total Fat 29.42g  45%
    Saturated Fat  12.73g  64%

     
  • The Low Fat Chick 12:06 am on October 14, 2012 Permalink | Reply
    Tags: , , chorizo, , tomatoes   

    Spicy Chorizo Chili 

    Since I moved from the south to Stamford, CT, the weather is a little different. It is now officially fall and the crisp weather has arrived.  I do not remember wearing a coat so soon when in Georgia, but the mornings here are quite chilly, so I have already been wearing a coat.  When the weather gets chilly, I tend to get in the mood for chili.  This is my own recipe for chili, which I had tweaked for over a year, and finally believe I have developed the perfect recipe. The chili is spicy and since I am addicted to spicy foods, I cannot get enough. This dish keeps me warm and puts me in a cozy mood, which is why I so love this recipe. Don’t forget the sour cream and chives to balance the spice.

    Ingredients

    6 oz pork chorizo, case removed, crumbled
    1 small onion, chopped
    1 1/2 Tbsp garlic, minced
    1 28 oz can diced tomatoes
    2 celery stalks, finely chopped
    1 green bell pepper, chopped
    1 Tbsp red hot chili pepper, finely diced
    2 16 oz cans kidney beans, reduced sodium, drained
    1/2 cup dry red wine
    1 Tbsp Worcestershire sauce
    1 pinch salt
    2 Tbsp chili powder
    1/2 Tbsp dried oregano
    2 tsp cumin
    1 tsp cayenne pepper
    1 tsp paprika
    8 oz sour cream, fat free
    2 Tbsp chives, finely chopped

    Preparation

    Heat a skillet on medium-high heat. Sauté chorizo, onion and garlic till chorizo is brown and onion is soft. 3-5 minutes.

    Add chorizo mixture to slow cooker. Add the remaining ingredients, except sour cream and chives. Stir and cook on high for 5 hours.

    Serve each bowl of chili topped with sour cream and chives.

    Nutrition Facts

    Servings: 8
    Serving size: 1/8 of recipe (11.5 ounces).
    Calories 321.10

    % Daily Value
    Calories From Fat 87.39  27%
    Total Fat 9.79g  15%
    Saturated Fat  3.48g  17%

     
  • The Low Fat Chick 3:11 pm on April 28, 2012 Permalink | Reply
    Tags: , , , , tomatoes   

    Spanish Tortilla 

    My recent obsession with potatoes continues and goes perfectly with my love for making brunch on the weekends. Last weekend I made Cocoa Strawberry Almond Pancakes, but this week I threw the sweet element aside and returned to my savory side. I originally made this recipe from a bare bones version I found in a European cookbook. I have since increased the ingredients and added salsa to my version, which is so yummy.  I love eating this for days because the left overs keep beautifully in the fridge.  Feel free to improvise with adding your own veggies and herbs to the potatoes and eggs, as this recipe welcomes variations.

    Ingredients

    6 Tbsp extra-virgin olive oil, divided
    1 3/4 lb russet potatoes, thinly sliced or waffled
    1 shallot, chopped
    1/2 tsp garlic salt
    1/2 tsp black pepper
    6 large eggs
    1 tsp chopped flat-leaf parsley
    1 Tbsp red bell pepper, diced
    3 Tbsp sharp cheddar cheese, finely shredded
    1 roma tomato, diced
    1 cup salsa, medium or hot spicy

    Preparation

    Heat 5 Tbsp olive oil on medium heat in a frying pan. Add potatoes and cook, turning frequently for 10 minutes. Reduce heat if potatoes begin to stick to pan.

    Add shallot, salt, and pepper, and continue to cook for 10 more minutes, until the vegetables are tender. Continue to turn frequently.

    Meanwhile, beat the eggs in a large bowl with a pinch of salt and a pinch of pepper. Add parsley, bell pepper, cheese, and tomato. Transfer the potatoes and shallots into the eggs and mix gently. Leave to stand for 10 minutes.

    Wipe out the frying pan with paper towels and heat 1 Tbsp olive oil over medium heat. Pour the eggs mixture in the pan and spread it out in an even layer.

    Cover and reduce heat to low. Cook for 20 to 30 minutes, until the eggs are just set. Serve cut into 6 wedges with salsa on the side.

    Nutrition Facts

    Servings: 6
    Serving size: 1/6 of recipe (11.4 ounces).
    Calories 371.69

    % Daily Value
    Calories From Fat  176.62  48%
    Total Fat 19.91g  31%
    Saturated Fat  4.36g  22%

     
    • Karen 4:50 pm on May 4, 2012 Permalink | Reply

      I used to live in Miami where there many Spanish restaurants. This was always one of my favorite tapas. Your recipe sounds great.

      • The Low Fat Chick 7:11 pm on May 4, 2012 Permalink | Reply

        Thank you. I love Miami!! That must have been awesome to live and eat there. I just can imagine all the amazing food.

        • Karen 7:47 pm on May 4, 2012 Permalink

          Some of the best food you can imagine.

    • Karista 11:31 am on May 13, 2012 Permalink | Reply

      I love this recipe! Making mr hungry as I haven’t had breakfast yet. Can’t wait to make this. Happy Sunday!

      • The Low Fat Chick 8:11 pm on May 13, 2012 Permalink | Reply

        Thanks Karista! If you like a bolder flavor you can use onions instead of shallots. Either way, I love the dish. Adding spicy salsa is the kicker. LOL! Happy Sunday and Mother’s day to you!

  • The Low Fat Chick 8:20 pm on March 7, 2012 Permalink | Reply
    Tags: , , , , , tomatoes   

    Sweet Bruschetta 

    For the first time, in two weeks I travel to Rome, Italy! I am so estactic, as I always enjoy being in Europe and cannot wait to go back. To celebrate my upcoming voyage, I have been making Italian dishes this week. I first made Smoked Mozzarella and Bacon Pizza, which was amazing with the Asiago cheese on top.  Now, I am in appetizer mode and made my own bruschetta, topped with a sweet, fresh tomato sauce complimented with a subtle hint of spice. This is so tasty with ricotta layered in. Making the topping is a little effort, but so worth it. This is a favorite of mine now.

    Ingredients

    Tomato Sauce

    1 1/2 lb roma tomatoes
    2 Tbsp extra virgin olive oil
    1/2 large onion, diced
    2 large garlic cloves, minced
    1/2 cup zucchini, shredded
    1/2 tsp salt
    1/4 tsp black pepper
    1/4 tsp red pepper flakes
    2 tsp fresh oregano, chopped
    1 Tbsp sugar
    1/2 cup fresh basil leaves, chopped

    Bread

    12 slices of Italian baguette
    3 large garlic cloves
    2 Tbsp extra virgin olive oil
    1/4 cup ricotta cheese, part skim
    1/2 tsp pepper
    1/2 cup asiago cheese, freshly grated
    12 large basil leaves


    Preparation

    Tomato Sauce

    Cut a cross in the base end of each tomato, then plunge into a bowl of boiling water. Leave in water for 30 seconds to 1 minute. Lift tomatoes out with a slotted spoon and drop into a bowl of cold water.

    Drain tomatoes. Remove the skins from the tomatoes and place on a cutting board. Cut into quarters, then eighths, and chop as finely as possible.

    Heat oil on medium heat in a large sauce pan. Add onion and garlic. Cook gently for 3 minutes, stirring occasionally, until softened and lightly colored.

    Add tomatoes to the sauce pan. Lightly squeeze the juice out of the shredded zucchini, and add to the tomatoes. Season with salt, black pepper, red pepper flakes, oregano, sugar, and basil. Gently stir.

    Bring to a simmer and turn the heat down to low and cover. Cook, stirring occasionally, for 30 minutes.

    Bread

    Turn the broiler on high.

    Rub each slice of baguette with garlic cloves. Drizzle olive oil over each slice.

    Place baguette slices on a baking sheet lined with foil. Broil for 1 minute till edges are lightly browned. Be careful not to burn the bread.

    Remove baking sheet from broiler and top baguette slices with ricotta, salt, pepper, tomato sauce, and cheese.

    Place in broiler for 30 seconds to melt the cheese.

    Serve with a basil leaf topping each slice.

    Nutrition Facts

    Servings: 4  (3 slices per serving)
    Serving size: 1/4 of recipe (12.6 ounces).
    Calories 457.85

    % Daily Value
    Calories From Fat  210.19  46%
    Total Fat 23.81g  37%
    Saturated Fat 7.25g  36%

     
  • The Low Fat Chick 8:48 pm on March 2, 2012 Permalink | Reply
    Tags: cod, prosciutto, , tomatoes   

    Roasted Prosciutto Cod 

    Thumbing through old recipes, I came across this one in my archives. It is simple and easy, but elegant. Anyone who has trouble cooking fish cannot go wrong with this recipe. You simply roast it in the over and next thing you know, there is a magnificent dish before you.  I have seen a different version of this on a cooking show, but they grilled it. I prefer roasting the cod with tomatoes to get a moist fish. If you are watching your sodium, like I regularly do, eat this on a day you have previously consumed low sodium dishes. I say this because prosciutto is a cured meat and is high in sodium, but so tasty and adds much flavor to this fish. Everything in moderation is good, and this includes sodium.

    Ingredients

    1 1/2 lbs skinless cod fillets cut into 4 equal portions
    1/4 tsp salt, divided
    1/2 tsp black pepper, divided
    1 Tbsp thyme leaves, removed from sprigs
    1/2 lb prosciutto
    2 tomatoes
    2 Tbsp olive oil

    Preparation

    Preheat oven to 425°. Wash cod, pat dry on paper towels and remove any stray bones. Lightly season with 1/8 tsp salt and 1/4 tsp pepper.

    Place fillets in a rimmed baking sheet and drizzle 1 tablespoon oil over fillets. Lightly rub oil on both sides of each fillet. Sprinkle top of each fillet with thyme. Lay prosciutto over each fillet, overlapping the slices to cover the fish in an even layer. Tuck the ends of the prosciutto under the fish.

    Slice tomatoes and add to the baking sheet placed between, but close to the fish. Drizzle tomatoes and prosciutto with the remaining oil. Season tomatoes with remaining salt and pepper.

    Roast for 20 minutes until the tomatoes are lightly colored and the fish is cooked through.

    Serve fish garnished with tomatoes and cooking juices spooned over it.

    Nutrition Facts

    Servings: 4
    Serving size: 1/4 of recipe (9.4 ounces).
    Calories 316.59

    % Daily Value
    Calories From Fat  114.83  36%
    Total Fat 12.69g  20%
    Saturated Fat 2.75g  14%

     
  • The Low Fat Chick 11:39 am on April 9, 2011 Permalink | Reply
    Tags: , , tomatoes   

    Cherry Tomato and Basil Spaghetti 

    Despite the rain, the weather has been so lovely this spring. I get spring fever easily and last night I wanted to eat spaghetti with a light, fresh sauce.  It was a perfect opportunity to cook with sweet cherry tomatoes and fresh basil. I had a blast peeling the tomatoes, while sipping on a glass of white wine, then popping them into the food processor for a smooth sauce.  This sauce beats anything I can find in a can.  This is going on our favorites list for being sweet, spicy, fresh, and light. Serve this with a fresh baguette and grated or shaved Parmesan.

    Ingredients

    1 large onion
    1 large garlic clove
    4 tablespoons extra virgin olive oil
    1 1/2 pounds sweet cherry tomatoes
    salt, to taste
    black pepper, to taste
    1 teaspoon red pepper flakes
    1 teaspoon fresh oregano, chopped
    1 tablespoon white sugar*
    12 ounces dried wheat spaghetti
    1 large handful of fresh basil leaves
    Freshly grated or shaved Parmesan cheese (optional)

    Preparation

    • Cut a cross in the base of each tomato, then plunge into a bowl of boiling water. Leave for around 30 seconds, then lift them out with a slotted spoon and drop them into a bowl of cold water. Drain well, then remove the skins from the tomatoes. Set aside.
    • Peel the onion and garlic.  Place both in food processor and blend into a thick puree.
    • Heat oil in a large pan, add the onion and garlic puree and cook gently for 5 minutes, stirring occasionally.
    • Place the tomatoes in the food processor and blend into a puree. You can blend till smooth or just pulse a few times if you like small chunks of tomato in your sauce.
    • Add the tomato puree to the pan. Add salt, black pepper, red pepper flakes, oregano, and sugar. Bring to a simmer, then turn the heat down to low and cover.  Cook, stirring occasionally, for 30-40 minutes, until the mixture is thick.
    • Meanwhile, cook the pasta according to the instructions on the package. Cut or tear the basil leaves into small pieces.
    • Remove the sauce from the heat, stir in the basil and check the seasoning. Add more salt and  black pepper, if needed.
    • Drain the pasta, then place into a large warmed bowl. Pour the sauce over and toss the mixture well. Serve immediately in bowls topped with Parmesan.

    *Sugar cuts the acidity of the tomatoes.

    Servings: 4

    Calories: about 470 per serving.

     
  • The Low Fat Chick 9:48 am on January 3, 2011 Permalink | Reply
    Tags: , , , , , tomatoes,   

    Bean and Tortilla Casserole 

    Wanna make something that is delicious and makes a large quantity for your family?  Well, this recipe will fit the bill. Not only does it make a lot but it is also very easy on the wallet. Feed many and spend less, while eating healthy without even knowing it. One spoonful of this casserole and you will not be able to believe it is healthy, as it contains many vegetables. While I am a fan of making my enchilada sauce from scratch, I opted to buy canned for time savings. But, I bought an organic sauce with lower sodium, so if you can find this go for it, otherwise use what your grocer has.  This is now one of my favorites. This recipe is spicy so substitute mild enchilada sauce and omit the jalapenos if you do not like spicy foods.

    Ingredients

    1 tablespoon vegetable oil
    1 medium onion, diced
    1 medium zucchini, grated
    19 ounces of canned non-fat refried beans
    1 14.5 ounce can diced tomatoes, drained
    1 12-ounce package corn, frozen (thawed)
    2 jalapenos, finely diced
    2 teaspoons cumin
    1/2 teaspoon sea salt
    12 corn tortillas, quartered
    19 ounces of medium or hot red enchilada sauce
    3 cups shredded reduced-fat Cheddar cheese
    lettuce, shredded

    Preparation  
    • Preheat oven to 400°F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
    • Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, jalapenos, cumin and salt. Cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.
    • Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil.
    • Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.
    • Cool slightly before cutting and serving. Serve on a bed of lettuce.

    Servings: 12

    Calories: About 350 per serving.

     
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