Tuscan Tomato Turkey Burgers

Tuscan Tomato Turkey Burgers

Tuscan Tomato Turkey Burgers

Prep time:  
Cook time:  
Total time:  
 
Serves: 4
 
Say bye bye to the boring, high-calorie burgers of summer. These decadent yet healthy burgers will soon be your new summertime favorite! Serve with orzo pasta salad.
Ingredients
  • 1 (20-OZ.) PACKAGE 99% FAT-FREE GROUND TURKEY
  • ¼ CUP CHOPPED SUN-DRIED TOMATOES
  • ¼ CUP MINCED RED ONION
  • ¼ CUP SNIPPED BASIL
  • 2 TABLESPOONS SHREDDED PARMESAN CHEESE
  • 1 TEASPOON MINCED GARLIC
  • ¼ TEASPOON CRUSHED RED PEPPER FLAKES
  • 4 SLICES RUSTIC WHOLE GRAIN BREAD
  • ¾ CUP WARMED MARINARA SAUCE, PLUS ADDITIONAL FOR TABLE
  • 2 OZ. THINLY SLICED MOZZARELLA CHEESE
  • 1 CUP BABY ARUGULA
  • 1 TEASPOON OLIVE OIL
  • 1 TEASPOON WHITE BALSAMIC VINEGAR
  • SEA SALT AND FRESHLY GROUND PEPPER TO TASTE
 
Instructions
  1. MIX TURKEY, SUN-DRIED TOMATOES, ONION, BASIL, PARMESAN, GARLIC AND RED PEPPER IN A MEDIUM BOWL UNTIL WELL BLENDED.SHAPE INTO 4 FLAT PATTIES. COOK ON A WELL-OILED GRILL OVER MEDIUM HEAT FOR 5 MINUTES. TURN AND TOP EACH BURGER WITH EQUAL AMOUNTS OF MARINARA SAUCE AND MOZZARELLA CHEESE; COOK FOR 5 MINUTES MORE OR UNTIL CHEESE IS MELTED AND BURGERS ARE COOKED THROUGH. GRILL BREAD SLICES FOR ABOUT 1 MINUTE ON EACH SIDE OR UNTIL LIGHTLY CRISPED. TOSS ARUGULA WITH OLIVE OIL AND VINEGAR AND SEASON WITH SALT AND PEPPER. PLACE ARUGULA ONTO TOASTED BREAD AND TOP WITH BURGERS. SERVE WITH ADDITIONAL WARMED MARINARA SAUCE, IF YOU LIKE. MAKES 4 SERVINGS.
  2. NUTRITIONAL ANALYSIS PER SERVING: CALORIES: 310, FAT: 9G, SATURATED FAT: 1G, TRANS FAT: 0G, CHOLESTEROL: 70MG, SODIUM: 560MG, POTASSIUM: 289MG, CARBOHYDRATES: 19G, FIBER: 4G, SUGAR: 1G, PROTEIN: 43G, VITAMIN A: 15%, VITAMIN C: 10%, CALCIUM: 20%, IRON: 20%
 
 
 
 
 
 
 
 
 
 
 
 
 
 


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Grilled Vegetable and Orzo Salad

Grilled Vegetable and Orzo Salad

Grilled Vegetable and Orzo Salad

Prep time:  
Cook time:  
Total time:  
 
Serves: 6
 
Grilled Vegetable and Orzo Salad
Ingredients
  • 1 (1-LB.) BOX ORZO PASTA
  • 1 EACH: ZUCCHINI AND YELLOW SQUASH, SLICED ¼-INCH THICK
  • 1 RED ONION, SLICED ½-INCH THICK
  • 1 (14.5-OZ.) CAN DICED TOMATOES, WELL DRAINED
  • ½ CUP CHOPPED, SMOKED SUN-DRIED TOMATOES
  • ½ CUP MIXED PITTED OLIVES, PLUS ¼ CUP OLIVE BRINE FROM JAR (OR TO TASTE)
  • ½ CUP LIGHTLY PACKED SNIPPED BASIL
 
Instructions
  1. COOK PASTA ACCORDING TO PACKAGE DIRECTIONS; DRAIN AND LET COOL.
  2. COOK SQUASH AND ONIONS ON AN OILED GRILL OVER MEDIUM HEAT FOR 5 TO 10 MINUTES OR UNTIL NICELY CHARRED AND SOFTENED.
  3. LET COOL THEN COARSELY CHOP.
  4. STIR TOGETHER PASTA, GRILLED VEGETABLES, TOMATOES, SUN-DRIED TOMATOES, OLIVES AND OLIVE BRINE; SET ASIDE.
  5. WHISK TOGETHER ALL DRESSING INGREDIENTS IN A MEDIUM BOWL.
  6. ADD TO SALAD AND TOSS WELL TO COAT.
  7. MAY BE COVERED AND REFRIGERATED UP TO 3 DAYS AT THIS POINT.
  8. STIR IN BASIL JUST BEFORE SERVING.
  9. NUTRITIONAL ANALYSIS PER SERVING: CALORIES: 220, FAT: 7G, SATURATED FAT: 1G, TRANS FAT: 0G, CHOLESTEROL: 0MG, SODIUM: 430MG, POTASSIUM: 274MG, CARBOHYDRATES: 33G, FIBER: 2G, SUGAR: 5G, PROTEIN: 6G, VITAMIN A: 8%, VITAMIN C: 20%, CALCIUM: 2%, IRON: 10%
 
 
 
 
 
 
 
 
 
 
 


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Chicken Stew with Chickpeas and Plum Tomatoes

Chicken Stew with Chickpeas and Plum Tomatoes

Chicken Stew with Chickpeas and Plum Tomatoes

Prep time:  
Cook time:  
Total time:  
 
Serves: 6
 
Per serving: Calories 346 (From Fat 82); Fat 9g (Saturated 2g); Cholesterol 38mg; Sodium 721mg; Carbohydrate 47g (Dietary Fiber 6g); Protein 22g.
Ingredients
  • 2 TABLESPOONS OLIVE OIL
  • 4 CHICKEN THIGHS
  • 1 SMALL ONION, CHOPPED
  • 1 CELERY STALK, CHOPPED
  • ½ TEASPOON CINNAMON
  • ¼ TEASPOON GINGER
  • 1 TEASPOON TURMERIC
  • 1 TEASPOON BLACK PEPPER
  • ½ TEASPOON SALT
  • 1 (14.5OZ) CAN CHICKPEAS, DRAINED
  • 1 LARGE CAN (28OZ) PLUM TOMATOES
  • 4 CUPS LOW-SODIUM CHICKEN STOCK
  • ¼ CUP RED LENTILS
  • ½ CUP LONG GRAIN RICE
  • ¼ CUP LEMON JUICE
  • ½ CUP CILANTRO, CHOPPED
 
Instructions
  1. IN A LARGE STOCK POT, HEAT THE OLIVE OIL OVER MEDIUM HIGH HEAT. ADD THE CHICKEN THIGHS AND COOK FOR 3 MINUTES ON EACH SIDE. ADD THE ONION, CELERY, SPICES, AND CHICKPEAS AND COOK FOR 3 MINUTES TO HEAT SPICES.
  2. POUR IN THE TOMATOES AND CHICKEN STOCK AND THEN ADD IN THE LENTILS AND RICE. BRING THE MIXTURE TO A BOIL OVER MEDIUM HIGH HEAT, COVER AND REDUCE THE HEAT TO LOW AND SIMMER FOR 1 HOUR AND 15 MINUTES.
  3. STIR IN THE LEMON JUICE AND DIVIDE STEW INTO 6 BOWLS. GARNISH EACH BOWL WITH 2 TABLESPOONS OF CHOPPED CILANTRO AND SERVE.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 


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Whole Grain Rotini with Pomodoro Sauce

Whole Grain Rotini with Pomodoro Sauce

Whole Grain Rotini with Pomodoro Sauce

Serves: 6
 
This delicious dish is wholesome and satisfying, thanks to a generous helping of protein, low-glycemic carbs and fiber.
Ingredients
  • 1 PACKAGE (13.25 OZ) WHOLE GRAIN ROTINI, UNCOOKED
  • 1 TBSP EXTRA VIRGIN OLIVE OIL
  • ¼ ONION, DICED FINELY
  • 3 CLOVES GARLIC, MINCED
  • 1 – 28 OZ CAN DICED TOMATOES
  • ¼ TSP SMOKED PAPRIKA
  • ½ C FRESH BASIL LEAVES, CHOPPED (OR 1 TSP DRIED)
  • 3 OZ PLANT-BASED PARMESAN CHEESE, GRATED
  • OPTIONAL: FRESHLY GROUND BLACK PEPPER OR SEA SALT
 
Instructions
  1. BRING A LARGE POT OF WATER TO BOIL. ADD ROTINI AND COOK FOR ABOUT 10 MINUTES, UNTIL AL DENTE. DRAIN.
  2. WHILE PASTA IS COOKING, HEAT 1 TBSP EXTRA VIRGIN OLIVE OIL IN A LARGE SKILLET OR SAUTÉ PAN.
  3. ADD ONION AND GARLIC AND SAUTÉ FOR ABOUT 8 MINUTES, UNTIL SOFT.
  4. WHILE ONIONS ARE COOKING, PLACE CANNED TOMATOES (WITH LIQUID) IN A BLENDER AND PULSE FOR 2-3 SECONDS ONLY, TO PROVIDE FOR A SMOOTH, YET LUMPY MIXTURE.
  5. ADD TOMATOES AND SMOKED PAPRIKA TO THE ONION MIXTURE, AND HEAT UNTIL BUBBLY. ADJUST SEASONINGS AS DESIRED.
  6. TO SERVE: PLACE DRAINED, HOT PASTA ON A LARGE SERVING PLATTER (OR INDIVIDUAL DINNER PLATES); TOP WITH POMODORO SAUCE, FRESH BASIL LEAVES, AND SLIVERED PARMESAN OR ASIAGO CHEESE.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 


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