Zesty Turkey Taco Salad

Zesty Turkey Taco Salad

by | Sep 7, 2022 | Cookbook

Zesty Turkey Taco Salad

Zesty Turkey Taco Salad

The recipe makes a great family dinner for weeknights because it comes together very quickly and relies upon pantry staples and only a few fresh ingredients. I love using salad as a vehicle for almost any type of cuisine as an easy way to pack in veggies with a variety of fun toppings.

Prep Time 20 minutes
Total Time 20 minutes

Ingredients

  • Salad:
  • 8 ounces 99% lean ground turkey
  • 1 tablespoon taco seasoning
  • 1/3 cup water
  • 2 quarts chopped romaine lettuce
  • 1 cup canned corn kernels, rinsed and drained (or freshly cooked or frozen)
  • 1 cup canned black beans, rinsed and drained
  • 1 avocado, cubed
  • 1 cup low-fat cheddar cheese, shredded
  • 1/4 cup fresh cilantro, chopped
  • -
  • Dressing:
  • 2 tablespoons tomato paste
  • 2 tablespoons red wine vinegar
  • 2 tablespoons olive oil
  • 1 teaspoon minced onion
  • 2 teaspoons honey
  • ½ teaspoon paprika
  • 2 tablespoons water

Instructions

    1. Spray a sauté pan or skillet with nonstick cooking spray, and heat on medium-high heat. Add turkey, and cook undisturbed for 5 minutes, then break up with a spatula or wooden spoon. Continue to cook until no longer pink.

    2. Drain the extra liquid, add taco seasoning, and 1/3 cup water. Stir while cooking, until water is absorbed. Remove from heat. Set aside.

    3. While turkey is cooking, prepare the dressing in a medium bowl by whisking together the tomato paste, red wine vinegar, olive oil, onion, honey, paprika, and 2 tablespoons water until well combined. Add more water, if needed, to achieve desired consistency. Set aside.

    4. In a large serving bowl or platter, add lettuce, and top with corn and beans.

    5. Arrange cooked ground turkey on the greens. Top with avocado, shredded cheese, and cilantro. Drizzle dressing on top of the salad.

Notes

Top the salad with tortilla chips for extra crunch.

Nutrition Information:

Yield:

4

Serving Size:

2 cups
Amount Per Serving: Calories: 343Total Fat: 14gSaturated Fat: 2gCholesterol: 33mgSodium: 626mgCarbohydrates: 33gFiber: 10gSugar: 8gProtein: 30g
© Tomato Wellness
Category: Cookbook

Recipe by Lauren Harris-Pincus MS, RDN, owner of Nutrition Starring YOU, a practice in New Jersey specializing in weight management and prediabetes. She is also the author of The Everything Easy Pre-Diabetes Cookbook and The Protein-Packed Breakfast Club.

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Tomato Pulav

Tomato Pulav

by | Sep 7, 2022 | Cookbook

Tomato Pulav

Tomato Pulav

This classic recipe is a tangy, flavorful South Indian rice dish made with tomatoes, green peas and spices. Rice is the predominant grain in South Indian cuisine and there is a wide array of rice-based dishes served at different meals. Try serving Tomato Pulav with papadum and a cooling dip made from yogurt and cucumber.

Prep Time 40 minutes
Total Time 40 minutes

Ingredients

  • 1 cup basmati rice, uncooked
  • 1 tablespoon canola oil
  • 1 teaspoon cumin seeds
  • 6 whole cloves
  • 2 (1-inch) cinnamon sticks
  • 1 teaspoon garlic, minced
  • 1 teaspoon garam masala
  • 1 cup frozen peas, thawed
  • 1 (14.5-ounce) can diced tomatoes with green chili, with juice
  • 1 ¼ cups water
  • ½ teaspoon salt (optional)
  • ¼ cup cilantro or mint, finely chopped

Instructions

    1. Rinse rice, place in a bowl, cover it with water, and soak for 20 minutes.

    2. Heat oil in a saucepan on medium-high. Add cumin seeds, cloves, and cinnamon sticks, sauteing until fragrant and cumin turns a darker brown, about 10-20 seconds.

    3. Add minced garlic and garam masala; sauté for 10 seconds.

    4. Add tomatoes, water, and salt, if using, and bring to a boil.

    5. Add rice and peas. Stir well and bring to a boil.

    6. Reduce heat to low, cover with a lid, and cook for 10-15 minutes until rice is done.

    7. Turn off the stove, add finely chopped herbs.

    8. Fluff the rice and serve.

Notes

You can substitute brown basmati rice to make it a whole grain option by modifying the water and cooking time. Discard whole cloves and cinnamon before eating. Garam masala is a key spice mixture used in many Indian dishes which may be found in many well-stocked markets, Indian markets, or online.

Nutrition Information:

Yield:

4

Serving Size:

½ cup
Amount Per Serving: Calories: 163Total Fat: 4gSaturated Fat: 0gCholesterol: 0mgSodium: 296mgCarbohydrates: 27gFiber: 4gSugar: 4gProtein: 5g
© Tomato Wellness
Category: Cookbook

Vandana Sheth RDN, CDCES, FAND is a nationally recognized, award-winning registered dietitian nutritionist, certified diabetes care and education specialist, and author of My Indian Table: Quick & Tasty Vegetarian Recipes.

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Tomato Lentil Spaghetti

Tomato Lentil Spaghetti

by | Sep 7, 2022 | Cookbook

Tomato Lentil Spaghetti

Tomato Lentil Spaghetti

This kid-friendly dinner is made from pantry staples, like canned diced tomatoes, tomato paste, lentils, and whole wheat spaghetti. Smoked paprika and ground cumin create a smoky, flavorful sauce that pairs perfectly with rich, earthy tomatoes and are an unexpected twist from usual oregano and basil.

Prep Time 45 minutes
Total Time 45 minutes

Ingredients

  • 2 tablespoons olive oil
  • 1 small onion, chopped
  • 3 garlic cloves, minced
  • 2 medium carrots, chopped
  • 2 celery stalks, chopped
  • ½ teaspoon smoked paprika
  • ½ teaspoon ground cumin
  • 2 tablespoons tomato paste
  • 2 (14.5-ounce) cans petite diced tomatoes, with juice*
  • 1 cup dried green or brown lentils, rinsed
  • 1 cup water
  • ½ teaspoon salt
  • 16 ounces whole wheat spaghetti
  • Parmesan cheese, for serving (optional)

Instructions

    1. Heat the olive oil in a large pot over medium heat. Add the onion, garlic, carrots, and celery, and cook for 5 minutes, stirring often, until vegetables have softened.

    2. Add the paprika and cumin, and cook for 30 seconds until just fragrant. Then add the tomato paste and cook another minute, stirring.

    3. Add the canned tomatoes with juice, lentils, and water then reduce heat to low. Cook for 30 minutes, uncovered, stirring occasionally, until lentils are cooked through. Stir in the salt.

    4. While the sauce is simmering, bring another large pot of water to a boil for the pasta. Once boiling, add the pasta, and cook until just al dente according to package directions. Drain, reserving 1 cup of pasta water.

    5. Add the cooked pasta to the lentil sauce along with ¼ cup of pasta water. Toss, coating the pasta with sauce until well mixed. If needed, add in more pasta water, 2 tablespoons at a time until achieve desired consistency.

    6. If desired, sprinkle on parmesan cheese right before serving.

Notes

*If you can’t find canned petite diced tomatoes, regular canned diced tomatoes will work.

Nutrition Information:

Yield:

6

Serving Size:

2½ cups
Amount Per Serving: Calories: 474Total Fat: 7.6gSaturated Fat: 1.1gCholesterol: 0mgSodium: 439mgCarbohydrates: 88.5gFiber: 13.3gSugar: 9.0gProtein: 20.2g
© Tomato Wellness
Category: Cookbook

Recipe by Alexandra Caspero MA, RD, author, chef and owner of Delish Knowledge and co-founder of Plant-Based Juniors.

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Tomato Chicken Curry

Tomato Chicken Curry

by | Sep 7, 2022 | Cookbook

Tomato Chicken Curry

Tomato Chicken Curry

Chicken curry is one of the most iconic Indian dishes. The curry is flavorful and delicious, and it's great served over rice or flatbread. Chicken, one of the most popular meats served in India, is typically cut into small pieces and cooked with spices, onions, and ginger, as in this classic recipe.

Prep Time 50 minutes
Total Time 50 minutes

Ingredients

  • 3 tablespoons vegetable oil, divided
  • 2 pounds boneless skinless chicken breast tenders, cut into 1-inch pieces
  • 1 ½ cups finely chopped onion
  • 1 tablespoon finely chopped garlic
  • 1 tablespoon finely chopped fresh ginger
  • 1/2 teaspoon turmeric
  • 1 tablespoon coriander powder
  • 1 teaspoon garam masala
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt
  • ¼ teaspoon chili flakes (optional, for added heat)
  • 1/2 cup plain nonfat yogurt
  • 1 (14.5-ounce) can diced tomatoes, with juice
  • 2 tablespoons tomato paste
  • 1/2 cup water
  • ¼ cup fresh cilantro, finely chopped (optional)

Instructions

    1. Heat 1 tablespoon oil in a heavy skillet over medium-high heat. Add the chicken pieces in a single layer, and fry for 3-5 minutes, turning the pieces over 1-2 times until they are white. Transfer the chicken to a plate.

    2. Add the remaining oil and chopped onion, and stir fry for 5-6 minutes, until the onions are light brown. Add garlic and ginger, and cook for about one minute.

    3. Stir in chicken with juices. Sprinkle with turmeric, coriander powder, garam masala, black pepper, salt, and chili flakes, if using. Stir and cook for 2-3 minutes to coat spices and onions.

    4. In a bowl, whisk together yogurt, canned diced tomatoes with liquid, and tomato paste. Add to the chicken, and stir to coat well.

    5. Pour the water evenly over the chicken. Bring to a boil. Reduce heat to medium-low. Cover with a lid, and simmer for about 20 minutes. Chicken should be tender to the touch but should not fall apart.

    6. Sprinkle with chopped cilantro, if using.

Notes

Serve with brown basmati rice or whole wheat naan flatbread.

Nutrition Information:

Yield:

8

Serving Size:

1 cup
Amount Per Serving: Calories: 220Total Fat: 9gSaturated Fat: 1gCholesterol: 82mgSodium: 286mgCarbohydrates: 5gFiber: 1gSugar: 3gProtein: 27g
© Tomato Wellness
Category: Cookbook

Recipe by Madhu Gadia, MS, RD, author and Indian Cuisine Expert. Her expertise lies in home-style, healthy, and authentic Indian cooking.

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Southern Potluck Baked Beans

Southern Potluck Baked Beans

by | Sep 7, 2022 | Cookbook

Southern Potluck Baked Beans

Southern Potluck Baked Beans

While baked beans are easily found in canned varieties these days, there’s nothing that compares to the rich, sweet, and tomato-y goodness of a homemade pan of baked beans. This recipe pays homage to the backyard barbecues, family reunions, and church picnics the South is known for. 

Prep Time 3 hours
Total Time 3 hours

Ingredients

  • 1 pound dried navy beans
  • 2 quarts water
  • 2 (8-ounce) cans tomato sauce
  • 1 tablespoon tomato paste
  • 1/3 cup apple cider vinegar
  • 2 tablespoons brown sugar
  • 2 tablespoons Worcestershire sauce
  • 1 tablespoon reduced-sodium soy sauce
  • 2 tablespoons yellow mustard
  • 1 tablespoon molasses
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon black pepper
  • Salt, to taste (optional)

Instructions

    1. Sort and rinse beans; place in a large Dutch oven or pot. Cover with water and soak overnight.

    2. Drain beans, and return to Dutch oven or pot. Add 2 quarts fresh water. Bring to a boil. Cover, reduce heat to medium, and simmer 2 hours or until beans are tender. Drain beans, and return to the Dutch oven or pot.

    3. Add remaining ingredients to beans, stirring well. Transfer to a large casserole dish. Cover and bake at 350ºF for 1 hour.

Notes

This is a healthier, lower-sugar version of Southern-style baked beans, however if you want a more classic version, you may increase brown sugar to ¼ cup and molasses to 2 tablespoons.

Nutrition Information:

Yield:

8

Serving Size:

¾ cup
Amount Per Serving: Calories: 171Total Fat: 19gSaturated Fat: 0gCholesterol: 0mgSodium: 234mgCarbohydrates: 43gFiber: 19gSugar: 9gProtein: 13g
© Tomato Wellness
Category: Cookbook

Recipe by Regan Jones, RDN, a nationally-known, award-winning registered dietitian nutritionist and certified personal trainer. She is the Creator and Host of This Unmillennial Life, an iTunes Top 25 Personal Journal podcast and food blog for women who’ve fallen into a generational gap.

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Skillet Chicken Chermoula

Skillet Chicken Chermoula

by | Sep 7, 2022 | Cookbook

Skillet Chicken Chermoula

Skillet Chicken Chermoula

Chermoula is an easy and flavorful marinade originating in North Africa that can be used for chicken, fish, or even as a dip. Growing up, my parents always made their own marinades using tomatoes, onions, peppers, garlic, and herbs. Colorful, simple, and bold, this may just become your new favorite go-to dish, like it is for me.

Prep Time 25 minutes
Total Time 25 minutes

Ingredients

  • Chermoula Marinade:
  • 1 cup fresh cilantro, finely chopped
  • 1 cup fresh parsley, finely chopped
  • 1 orange, zested and juiced
  • 1 lemon, zested and juiced
  • 1 (14.5-ounce) can diced tomatoes, with juice
  • 2 garlic cloves, minced
  • 1 medium red onion, diced
  • 2 tablespoons red wine vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon smoked paprika
  • ½ -1 teaspoon cayenne pepper, to taste
  • 1 tablespoon cumin
  • 1 teaspoon black pepper

Chicken:

  • 2 tablespoons olive oil
  • 2 tablespoons olive oil
  • 6 (6 ounces each) chicken thighs, raw, skin-on, bone-in, trimmed of excess fat
  • 6 (6 ounces each) chicken thighs, raw, skin-on, bone-in, trimmed of excess fat

Instructions

    1. In a mixing bowl, combine cilantro, parsley, orange and lemon zest, and juice, tomatoes, garlic, red onion, red wine vinegar, 1 tablespoon oil, paprika, cayenne pepper, cumin, and pepper.

    2. Rub half of the marinade onto chicken thighs (reserving the rest). For deeper flavor, allow to marinate for 1 hour before cooking.

    3. Heat 2 tablespoons oil in skillet on medium high heat. Add chicken thighs, discarding used marinade. Allow to cook for 6 minutes, turn to other side, and cook for 6 more minutes, or until the internal temperature is 165°F.

    4. Remove from heat and top with remaining chermoula sauce. Serve immediately.

Notes

Zest orange and lemon using a grater to remove just the thin orange and yellow layer of the fruit. Juice by cutting fruit in half and squeezing by hand or using a juicing tool. Remove skin from chicken to lower saturated fat.

Nutrition Information:

Yield:

6

Serving Size:

6 oz chicken thigh
Amount Per Serving: Calories: 335Total Fat: 15gSaturated Fat: 3gCholesterol: 178mgSodium: 194mgCarbohydrates: 10gFiber: 3gSugar: 5gProtein: 39g
© Tomato Wellness
Category: Cookbook

Recipe by Ashley Carter, RD, LD, co-founder of EatWell Exchange, an organization focused on nutrition education with a focus on culture.

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