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Tomatoes:
A Delicious and Healthy
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Tomatoes:
A Delicious and Healthy
Alternative Mail
this article to a friend (or yourself)
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Tomatoes: A Delicious and Healthy
Alternative
By Brenda Hyde
Old habits die hard when it comes to dinners at our
house. A typical meal before we started eating
healthy included cheeseburgers, French fries, and
ice cream for dessert. Oh sure, sometimes I would
substitute skillet fried potatoes or potato salad.
I am sure you get the picture. It's easy to keep
this simple meal going now that summer is here, and
I am looking for quick easy meals, but I have come
up with some tips and recipes to convert our
"burgers and fries" to a healthy dinner.
Tips:
Skip the cheese!
Use ketchup, mustard or relish which are fat free
Provide fresh tomatoes and lettuce for toppings.
Substitute watermelon or cantaloupe for the ice
cream Grill the hamburgers; using ground chuck or
ground round. Instead of potatoes, serve one of the
following recipes!
White Bean and Tomato Salad
Ingredients:
1 (15 ounce can) white beans, drained and
rinsed
1/2 cup red onion, chopped
1 cup (1/2 pound) tomatoes, seeded and diced
1/3 cup minced parsley
2 tablespoons lemon juice
1/2 tsp. each basil, thyme, and oregano
1/4 tsp. black pepper
2 tablespoons olive oil
Combine all ingredients; toss gently to mix. Chill
until ready to serve. Serves 4.
Green Beans and Tomato Italian
Ingredients:
3/4 pound green beans
1/2 cup red onion rings
1/4 cup fat free Italian dressing
2 tomatoes, cut into thin wedges
2 tablespoons chopped fresh basil
Place green beans, onion and dressing in
microwaveable bowl; cover. Microwave on high 8-10
minutes or until beans are tender-crisp , stirring
after 2 minutes. Stir in tomatoes and basil. Serves
6.
Calories
37, Protein 1 g, Carbohydrates 6 g, Fat 1 g,
Cholesterol 1 g, Sodium 84
mg.
Broiled Tomatoes
Ingredients:
4 medium ripe tomatoes
1/4 cup cracker crumbs
1/2 tsp. salt
1/2 tsp. dried oregano or basil
1/2 tsp. dried thyme
1 tablespoon oil
Wash tomatoes, slice in half crosswise. Place on
baking sheet, cut side up. Mix crumbs, seasonings
and oil. Sprinkle mixture on each tomato. Broil
8-10 inches from heat about 4 minutes or until
golden brown. Garnish with parsley sprigs. Serves
4.
Calories
76, Fat 4 g, Cholesterol 8 g, Protein 2
g
Tomato Cottage Cheese Salad
Ingredients:
1 (12 ounce) carton of lowfat cottage cheese
1/2 tsp. each of dried basil and oregano
1/2 tsp. salt
3 medium to large tomatoes, sliced
Lettuce
Combine cottage cheese, herbs and salt. Arrange 3
tomato slices on lettuce for each salad. Top with a
mound of cottage cheese. Garnish with a sprinkling
of fresh chives on each salad. Makes 6
servings.
About
the Author:
Brenda Hyde is a 38 year old wife and mother of two
boys, 4 and 5 years old. She runs her online
bookshop of out of print and collectable titles,
designs her own site and still finds creative ways
to cook on a budget! We hope this column gives you
some ideas as well as meals for your family. Brenda
will always keep in mind easy preparation,
inexpensive ingredients and kid appeal when writing
each column! Be sure to visit Brenda at Seeds of
Knowledge, where you can share family memories at
Tea Time, and explore The Treehouse to learn about
backyard nature.
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