Diced Tomato and Shallot Soup

tomatosoup

What You Need:

2 tsp light butter
3/4 C of shallots, chopped
1 (28 oz.) can diced tomatoes
2 Tbsp tomato paste
1 (14 1/2 oz.) can fat free reduced sodium chicken broth
2 Tbsp fresh dill, chopped

How to Make It:

Melt the butter in a saucepan over medium heat.
Stir in the shallots; reduce the heat to low and cover the pan.
Cook the shallots for 5 minutes, stirring often or until tender.
Add the tomatoes along with their juice and the tomato paste.
Pour the broth into the pan and stir to blend in well.
Return the heat to medium and bring the soup to a boil.
Reduce the heat to low and simmer the soup for 5 minutes or until heated through.
Stir in the dill just before serving.

Makes 6 servings

This light but tasty soup is a great side kick to any sandwich. For an even healthier lunch serve this soup with a light salad. Remember soup is not only a comfort food but can provide nutrients and vitamins our bodies need to stay healthy. If you prefer you may use regular butter and regular chicken broth and onions may be used in place of the shallots.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 10 minutes
Total Time: approximately 20 minutes

Nutritional Information: (approximate values per serving)
Calories 439; Fat 1g; Saturated Fat 0g; Carbohydrates 9g; Protein 2g; Fiber 1g;
Cholesterol 2mg; Sodium 666mg

Comforting Chicken Tortilla Soup

chixtortillasoup

What You Need:

4 corn tortillas cut in half then cut crosswise into narrow strips
2 (14 1/2 oz.) cans of chicken broth
1 zucchini, cut in half lengthwise then slices in 3/4 inch slices
1/2 tsp garlic, minced
1/2 tsp ground cumin
1 C of corn
1 (16 oz.) can red kidney beans, rinsed and drained
1 1/2 C cooked chicken, shredded
1 tomato, cut into chunks
1/2 C cilantro, chopped

How to Make It:

Spray a heavy soup pot well with a non stick cooking spray and place over medium heat.
Place the tortilla strips into the pan and toast for 5 minutes.
Remove the tortillas and place in a bowl.
Add the chicken broth to the pan and stir in the zucchini, garlic and cumin.
Bring the broth to a rapid boil, reduce the heat to low, cover and simmer 3 minutes.
When the zucchini is crisp tender, place the tortillas, corn and beans into the pot.
Cover and simmer 5 minutes or until the tortillas have softened.
Stir in the chicken, tomatoes and cilantro.
Simmer another 15 minutes or until heated through.

Makes 4 servings

Soup is a comfort food but did you know it’s also a very healthy food. Warm comforting soup helps to fight off hunger fills us up and provides us with valuable vitamins and minerals that our bodies need to stay healthy. You can double this recipe so there will always be a hearty bowl of soup available to help fend off a cold or those rainy day blues.

Preparation Time: approximately 15 minutes
Cooking Time: approximately 28 minutes
Total Time: approximately 43 minutes

Nutritional Information: (approximate values per serving)
Calories 309; Fat 6g; Saturated Fat 1g; Carbohydrates 36f; Protein 26g; Fiber 8g; Cholesterol 47mg; Sodium 730mg

Easy Homemade Taco Salad

tacosalad

What You Need:

6 (10 in) flour tortillas
1 lb. lean ground beef
1 1/2 tsp bottled garlic
1 (15 oz.) kidney beans
1 (8 oz.) jar taco sauce
3/4 C frozen corn, thawed
6 C leaf lettuce, shredded
1 C green bell pepper, chopped
1 tomato, chopped
3/4 C sharp cheddar cheese, shredded

How to Make It:

Preset the oven temperature to 350 degrees.
Spray 6 heatproof bowls with a non stick cooking spray.
Spray one side of each tortilla then form one tortilla around each bowl, coated side up.
Bake for 18 minutes or until browned then remove and allow to cool slightly.
Place he meat and garlic into a skillet placed over medium heat.
Brown, stirring often, for 10 minutes or until cooked through.
Drain well and return to the skillet.
Add the beans, taco sauce and corn, stir and bring to a boil.
Cover, reduce the heat to medium low and simmer 10 minutes.
Toss the lettuce, bell pepper and tomato together in a large bowl.
Fill each taco shell bowl with the lettuce mixture.
Top the lettuce with the prepared beef and garlic.
Spread the cheese evenly over each salad.

Makes 6 servings

Making your own salad shells saves money. These shells can be rather expensive not to mention that more often than not they can’t be found on the grocery store shelf. Use leftover ground beef to make them even more budget friendly.

Preparation Time: approximately 15 minutes
Cooking Time: approximately 28 minutes
Total Time: approximately 43 minutes

Nutritional Information: (approximate values per serving)
Calories 412; Fat 18g; Saturated Fat 6g; Carbohydrates 45g; Fiber 8g; Protein 21g; Cholesterol 35 mg; Sodium 632 mg

Cucumber Chicken Salad with Fresh Mint

freshmintWhat You Need:

2 C cooked chicken, shredded
2 C seedless red grapes, halved
1 C cucumber, chopped
1/3 C of orange juice
3 T of salad oil
1 T fresh mint, snipped
4 C lettuce, shredded

How to Make It:

Toss the chicken, grapes and cucumbers together in a large mixing bowl.
Pour the orange juice into a jar with a screw on lid.
Add the oil and mint and screw the lid on the jar.
Shake until all the ingredients are blended together well.
Pour over the chicken mixture and stir until blended in well.
Place the lettuce on 4 serving plates.
Spoon the chicken salad onto the lettuce before serving.

Makes 4 servings

Add chopped tomatoes if you like to give your salad some color. Switch up your salad each time you make it by substituting chopped cantaloupe or honeydew melon for the grapes.

Preparation Time: approximately 25 minutes
Total Time: approximately 25 minutes

Nutritional Information: (approximate values per serving)
Calories 269; Fat 16g; Saturated Fat 3g; Carbohydrates 11g; Fiber 1g;
Protein 22g; Cholesterol 62 mg; Sodium 114 mg

Healthy Eggplant Pockets

eggplantonthevine

eggplantonthevineWhat You Need:

1 head of lettuce, torn
1/2 cucumber, sliced
2 tomatoes, chopped
1 sweet onion, sliced thin
2 tbsp + 1/3 C extra virgin olive oil, divided
2 tbsp lemon juice
1/2 C black olives
4 oz. feta cheese, crumbed
2 garlic cloves, minced
1 tsp lemon thyme
1/2 tsp salt
1/4 tsp black pepper
1 1/2 lbs. eggplant, peeled and sliced 3/8 inch thick
6 pita pockets

How to Make It:

In a large mixing bowl mix together the lettuce and cucumbers.
Cover and put in refrigerator.
Mix together the tomatoes, onions, 2 tbsp oil and lemon juice in a small bowl.
The olives and cheese are blended in, cover and place in the refrigerator.
The grill is set to medium heat.
In a small bowl put the remaining oil, garlic, thyme, salt and pepper and mix well.
Brush each slice of eggplant evenly with the oil mixture.
Cut the pita pockets in half to form 2 pockets.
Wrap each pita pocket in foil.
Place the wrapped pita pockets on the grill grate away from the direct heat.
The eggplant slices are placed on the grill grate over direct heat.
Grill for 7 minutes then flip.
Grill for 6 additional minutes or until browned and tender.
Turn the wrapped pita pockets occasionally and when the eggplant is done remove the pockets from the grill.
Stir the tomato mixture into the lettuce mixture until well blended.
Fill each pita pocket with the salad mixture and top with the grilled eggplant.

Tomatoes Fruit or Vegetable

slicedtomato

slicedtomatoTomatoes are typically classified as a vegetable but because of the seeds, is really a fruit. The reasoning behind classifying them as a vegetable is to avoid confusion with other countries that have import duties. Tomatoes can be eaten in many different ways, both hot and cold.

Tomatoes have only been eaten in this country for about two centuries. People once thought that they were poisonous, but once they learned differently, not only were they raised for their color but also to eat.

They are grown on both coasts of the United States all year round. Go to any grocery store, roadside stand, farmer’s market and even in any garden and you will find many kinds of tomatoes.

In the southern states, tomatoes are used on a sandwich or even as the sandwich. Have you ever had a tomato sandwich? All you need is bread, some mayonnaise and a tomato and presto, lunch!

Ever had a salad without tomatoes? Some people dice them, some slice them, and some quarter them for their salads. There are even cherry tomatoes that work well on salads. Grape tomatoes and even Roma tomatoes are great for any salad that you are making.
Another great use for the tomato is salsa. Tomatoes are a staple of a lot of Mexican dishes and without them the taste would be bland. Add some green peppers, jalapenos and you have a great chip dip.

Italian dishes use a lot of tomatoes also. You can cook the tomatoes down and make a great tomato base for spaghetti sauce, marinara sauce and sauce for lasagna. But first, you must remove the skin. To do so, you blanch the tomato and the skin peels right off. If you don’t want to use the tomato right away, just peel the tomato and place it in a freezer bag for later use. Then remove them when you are ready and prepare them the way you want.

To keep your tomatoes from going bad, do not store them in the refrigerator. Put them in a paper bag or on the counter and they will ripen naturally. If you put them in the refrigerator, they won’t ripen and the taste won’t be as good.

In the olden days, people used to can tomatoes for later use. This practice has gone out of style, what with the 2 person working family. But if you have time, you can jar tomatoes for tomato juice, spaghetti sauce and even fresh canned tomatoes. Think about how that will taste in January!

Tomatoes also fight the aging process. Growing or buying those fresh tomatoes are not only a healthy choice but a good tasting one as well.

Crunchy Catalina Vegetable Salad

summer-veggies

summer-veggiesWhat You Need:

1 (16 oz.) can kidney beans, rinsed, drained
1 (15 oz.) can shoe peg corn, drained
1 zucchini, chopped
1 cucumber, chopped
1 tomato, chopped
1 green pepper, chopped
1 (3.8 oz.) can ripe olives, drained, sliced
1 red onion, chopped
6 green onions, chopped
1 C Catalina salad dressing
1 1/2 C cheddar cheese, shredded
1 1/2 C of corn chips

How to Make It:

Toss together the beans and the corn in a large serving bowl.
Add the zucchini and cucumber to the bowl.
Place the tomato, green pepper and the olives into the mixture.
Add the both types of onions and toss until all the vegetables are mixed together.
Spread the dressing over the top of the salad and gently stir until the vegetables are well covered.
Sprinkle the top evenly with the cheese.
Evenly spread the corn chips over the entire salad.

Makes 10 servings

Regular corn works just as well as the shoe peg corn in this recipe. The combination of these summer vegetables, the dressing and corn chips make this salad a delight for everyone who tries it.

Zesty Jalapeno Tomato Corn Salsa

salsa

salsaWhat You Need:

2 ears of corn, cooked and removed from the cob
1/4 C of red onion, chopped fine
4 tomatoes, chopped
1 jalapeno pepper, chopped
1/4 C of fresh cilantro, chopped
1/4 C Zesty Italian dressing

How to Make It:

Mix together the corn and onion in a serving bowl.
Add the tomatoes and jalapeno and stir to combine.
Sprinkle the fresh cilantro evenly over the vegetables.
Pour in the dressing and stir gently to coat.

Makes 24 servings

Preparation Time: approximately 15 minutes

Serve this salsa as a side dish with crackers or as a topping for brats, hotdogs or hamburgers. Pepper can be used in placed of the jalapeno. Just sprinkle 1/8 tsp in before adding the cilantro.