by Tomato Wellness | Dec 19, 2023
- 2 Tbsp. Olive Oil
- 3 Cups Sliced Bell Pepper, Any Color
- 2 Cups Sliced White Onion
- 1 Pound Boneless Skinless Chicken Breasts, Cut Into Thin Slices
- 1 Tsp. Chili Powder
- 1/2 Tsp. Ground Cumin
- 1 (14.5 Oz) Can Diced Tomatoes & Green Chilies, Drained
- 8 Flour Tortillas (6 Inch, Preferably Whole Grain), Warmed
- Serving Suggestions: Sour Cream Or Yogurt, Sliced Avocado Or Guacamole, Salsa, Shredded Cheese
Calories 590; Total Fat 19 g; (Sat Fat 3 g); Protein 38 g; Carb 67 g; Fiber 4 g; Cholesterol 85 mg; Sodium 730 mg; Total Sugar 11 g (includes 0 g Added Sugars)
For a fun, stress-free dinner, serve these fajitas just like you would tacos, where you put out all the fixin’s and let everyone build their own at the table.
- Prep your ingredients then add 1 Tbsp. olive oil to a large skillet and heat over medium-high heat.
- Add bell peppers and onion and cook for 7 minutes or until tender, stirring occasionally. Remove from skillet; set aside.
- Heat remaining Tbsp. of oil in the skillet then add the chicken. Sprinkle with chili powder and cumin and saute for 4-6 minutes or until no longer pink, stirring occasionally.
- Return peppers and onion to skillet; add drained tomatoes. Cook 2 minutes more or until hot.
- Divide chicken mixture evenly between tortillas and top with your favorite toppings. Enjoy!
by Tomato Wellness | Dec 19, 2023
Pan Seared Fish In Tomato Sauce
Pan Seared Fish In Tomato Sauce
- 2 Tbsp. Oil, Divided
- 1 Large White Onion, Finely Diced
- 3-4 Garlic Cloves, Minced
- 1 Medium Green Bell Pepper, Diced Fine
- 2 (14.5 Oz) Cans Diced Tomatoes
- 2 Tbsp. Tomato Paste
- ½ Cup Water
- ⅛ Tsp. Freshly Ground Black Pepper
- 4x 6 Oz. Cod Fish Filet, Or Other Firm White Fish Filet (Thawed If Frozen)
- 1 Bunch Parsley, Finely Chopped
1 fish fillet and about ¾ cup sauce
Calories 300; Total Fat 8 g; (Sat Fat 1 g); Protein 34 g; Carb 21 g; Fiber 4 g; Cholesterol 75 mg; Sodium 630 mg; Total Sugar 11 g (includes 0 g Added Sugars)
Any type of white flakey fish, or even shrimp, works in this dish so buy what looks best or what is on sale. And don’t count out frozen seafood. It’s just as healthy and
sometimes even “fresher” than fresh fish because it is frozen right after being caught. Plus, it’s super convenient and economical.
- Make the sauce: Heat 1 Tbsp. of oil in a large saute pan over medium heat. Add onions and bell pepper and saute until the onions are translucent, about 5 minutes. Add in the garlic and saute for another minute.
- Mix in the diced tomatoes and their juices to the pan. Add the tomato paste, water, salt, and pepper. Stir well. Cook for about 15-20 minutes or until the peppers and onions are very soft. Taste and adjust seasoning to your preference and keep over low heat.
- In a separate saute pan, heat remaining olive oil over medium heat. Pat the cod dry with paper towels and season both sides of cod with pepper.
- Place cod in the oil and cook until golden brown, about 3 minutes. Carefully flip the cod over and continue cooking for another 2 minutes. Transfer to a pan with tomato sauce, spoon sauce over fish and gently cook for an additional 3 minutes, or until fish is firm and cooked through. Sprinkle with parsley.
- Serve fish and sauce with steamed vegetables, over rice or whole wheat pasta. Enjoy!
by Tomato Wellness | Dec 19, 2023
- 2 Tbsp. All-Purpose Flour
- ½ Tsp. Paprika
- ½ Tsp. Garlic Powder
- ¼ Tsp. Kosher Salt
- ¼ Tsp. Ground Black Pepper
- 1 Lb. Round Or Top Round Steak, About An Inch Thick
- 3 Tbsp. Olive Oil
- 1 Cup Sliced Mushrooms
- 1 Small Onion, Roughly Chopped
- 1 Clove Garlic, Chopped
- 1/2 Teaspoon Dried Thyme And/Or Dried Sage
- 2 Cups Canned Puréed Tomatoes
- 4 Small Russet Potatoes, Each Peeled And Cut Into 8 Pieces
- 2 Large Carrots, Cut Into 2 Inch Segments
Scant ½ cup sauce and vegetables
Calories 430; Total Fat 16 g; (Sat Fat 3.5 g); Protein 32 g; Carb 45 g; Fiber 5 g; Cholesterol 55 mg; Sodium 420 mg; Total Sugar 11 g (includes 0 g Added Sugars)
If you don’t have pureed tomatoes on hand, don’t worry. You can use whole, diced or crushed tomatoes and simply puree them in the blender
- In a small bowl, combine flour, paprika, garlic powder, salt and pepper (20.5 g)(11.5g left in bowl NOT used on steak). Mix well. Rub flour mixture onto both sides of the steak.
- Heat 2 Tbsp. of oil in a wide, shallow pan (that has a lid) over medium heat. Place the steak in the pan, and cook for approximately 10 minutes on each side, enough to brown the steak. Remove the steak from the pan and set aside.
- Add mushrooms and saute until beginning to brown, about 5 minutes. Add another Tbsp. of oil to the pan then add in onions and garlic. Cook for 3 to 5 minutes more and, using a wooden spoon, scrape up any brown bits that have formed on the bottom of the pan.
- Return the steak to the pan, placing it on top of the mushroom/onion mixture. Sprinkle the thyme and/or sage on top of the steak. Add in the puréed tomatoes to the pan and bring to a simmer. Lower the heat to the lowest heat possible to maintain a low simmer. Cover the pan with a tight fitting lid and cook for 45 minutes.
- After 45 minutes of cooking, turn the steak over and add in the potatoes and carrots. Recover and cook for an additional 1 hour 15 minutes.
- The steak should be done after a total cooking time of 2 hours. Check the tenderness of steak and vegetables with a fork.
- To serve, remove the steak and slice. Spoon the sauce over the steak and serve with vegetables. Enjoy!
by Tomato Wellness | Dec 19, 2023
Ingredients:
- 3 Cups Mixed Salad Greens, Any Variety
- 1 (15.5 Ounce) Can Garbanzo Beans, Drained And Rinsed
- ½ Cup Sliced Orange Bell Pepper, Or Any Type Of Bell Pepper
- ¼ Cup Sliced Red Onion
- ½ Cup Small Cubed Part-Skim Mozzarella
- ½ Cup Jarred Marinara Sauce, (Or Sauce From Page #)
- 4 Pita Or Flatbread, Preferably Whole Wheat, Toasted
Dressing:
- 1 Tbsp. Tomato Paste
- 1 ½ Tbsp. Water
- 1 Tsp. Red Wine Vinegar
- 1 Tbsp. Olive Oil
- ⅛ Tsp. Kosher Salt
- ¼ Tsp. Oregano
- Dash Ground Black Pepper
Calories 330; Total Fat 9 g; (Sat Fat 2.5 g); Protein 15 g; Carb 51 g; Fiber 4 g; Cholesterol 10 mg; Sodium 710 mg; Total Sugar 5 g (includes 0 g Added Sugars)
Tomato paste adds a deep, lightly sweet flavor, beautiful color, and nutrition to salad dressings. Add a touch of it to just about any oil and vinegar based or Italian dressing to give it that extra layer of tomato goodness.
1. In a large bowl, combine the spring mix, garbanzo beans, bell pepper, red onion and mozzarella
2. In a separate bowl or mason jar, add all the dressing ingredients and mix well. Taste and adjust seasoning if desired.
3. Place your toasted pitas or flatbreads down and spread with 2 Tbsp. of marinara sauce.
4. Right before serving, toss salad with dressing and top your pita/flatbread. Enjoy!
by Tomato Wellness | Dec 19, 2023
Slow Roasted Tomato Hummus
Slow Roasted Tomato Hummus
Slow Roasted Tomatoes:
- 2 (28 Oz) Cans Peeled Whole Tomatoes, Drained, Halved, And Seeded
- 2 Tbsp. Olive Oil, For Drizzling
- A Few Sprigs Of Fresh Herbs, Such As Rosemary Or Thyme (Optional)
Hummus:
- 2 (15.5 Ounce) Cans Chickpeas, Drained And Rinsed
- 1 Cup Tahini Paste
- 2 Garlic Cloves
- 1 ½ Tbsp. Lemon Juice
- ¼ Tsp. Kosher Salt
- ½ Tsp. Ground Pepper
- ⅔ Cup Slow Roasted Tomatoes, Plus More Chopped For Garnish
- 2 To 3 Tbsp. Ice Water
- 1 ½ Tbsp. Olive Oil
- 6 Pitas, Preferably Whole Wheat, For Serving
2/3 cup hummus and 1 pita
Calories 570; Total Fat 31 g; (Sat Fat 4 g); Protein 19 g; Carb 61 g; Fiber 7 g; Cholesterol 0 mg; Sodium 710 mg; Total Sugar 6 g (includes 0 g Added Sugars)
To make this a fast weeknight meal, prepare the roasted tomatoes ahead. They keep in the refrigerator for up to 4 days and are delicious rewarmed or at room temperature. (They are also great on sandwiches.) Also, you can use store-bought hummus and simply top it with the roasted tomatoes to make this meal even more convenient.
- Add olive oil to a large pan and heat over medium heat. Once oil is hot, add the onion and saute until translucent, about 2-3 minutes.
- Add the canned tomatoes (with juice), tomato paste, water and optional honey.
- Use a wooden spoon to break up the whole tomatoes, and stir to combine all ingredients. Bring to a boil then reduce heat to low and simmer for 10 minutes, or until the liquid starts to reduce.
- Remove from heat and carefully transfer to a blender. Blend to desired consistency. Note: When blending hot liquids or ingredients, always vent the lid so the steam can escape to minimize burn risks.
- Mix in the milk and season to taste with salt.5.
- Serve with toasted whole grain bread and enjoy!
Recent Comments