GARDEN PIE

Garden Pie

 

Recipe Ingredients:

2 cups thinly-sliced peeled zucchini
1 1/2 cups diced seeded fresh tomatoes
1/2 cup chopped onion
1/2 cup grated Parmesan cheese
1/4 tsp freshly-ground black pepper
1 1/2 cups fat-free milk
3/4 cup biscuit mix (Bisquick-type)
3 large eggs


Recipe Instructions:

Preheat the oven to 400 degrees. Prepare a 9-inch glass or ceramic pie plate with nonstick pan spray.

Layer the zucchini, tomatoes, and onion in the pie plate. Sprinkle the Parmesan cheese and pepper evenly over the vegetables.

Combine the milk, biscuit mix, and eggs. Beat until smooth, about 1 minute; pour over the vegetables.

Bake about 30 minutes. Let set 5 minutes before cutting into 6 equal wedges.

This recipe yields 6 servings. Serving size: 1 slice.

Exchanges Per Serving: 1 Medium-Fat Meat, 1 Starch, 1 Vegetable.

Nutrition Facts: 
Calories 180; 
Calories from Fat 66; 
Total Fat 7g; 
Saturated Fat 3g; 
Cholesterol 113mg; 
Sodium 397mg; 
Carbohydrate 19g; 
Dietary Fiber 2g; 
Sugars 7g; 
Protein 10g.

TOMATO-GOAT CHEESE SPREAD

TOMATO-GOAT CHEESE SPREAD

Makes 12 servings.

2 8-ounce logs of plain goat cheese, room temperature
1/2 cup dried tomatoes, packed in oil, minced
8 fresh basil leaves, chopped
2 cloves garlic, minced
4 tablespoons chopped walnuts

Cooking Directions
In a medium bowl, mash goat cheese with other ingredients; blend well.

Pack into a serving bowl or crock.

Cover and refrigerate (can be made up to four days ahead); bring to room temperature before serving with crackers.

Serving Suggestions
Make this spread ahead of time to allow the flavors to marry. Serve with a variety of crackers for your guests to snack on during parties or before dinner.

Nutrition Facts
Calories 128 calories; 

Protein 8 grams; 

Fat 10 grams; 

Sodium 151 milligrams; 

Cholesterol 17 milligrams; 

Saturated Fat 6 grams; 

Carbohydrates 2 grams; 

Fiber 1 grams

TOMATO COCKTAIL (Hot or Cold)

TOMATO COCKTAIL, HOT OR COLD

Serves 12

1 can (46 ounces) tomato juice cocktail
3 cups beef broth
1 tablespoon prepared horseradish
Snipped chives, if desired

Cooking Directions
Heat all ingredients except chives in medium-sized saucepan over low heat until hot.

To serve, pour into mugs and sprinkle with chives.

Option: Stir all ingredients together except chives, chill until serving and serve sprinkled with chives.

Serving Suggestions
Have this drink either hot or cold.

It goes well for any brunch buffet.

Nutrition Facts
Calories 25 calories; 

Protein 2 grams; 

Fat 0 grams; 

Sodium 674 milligrams; 

Cholesterol 0 milligrams; 

Saturated Fat 0 grams; 

Carbohydrates 5 grams; 

Fiber 1 grams

TURKEY, ARTICHOKE & TOMATO TAPAS

TURKEY, ARTICHOKE & TOMATO TAPAS

Tapas (Spanish pronunciation: [ˈtapas]) is the name of a wide variety of appetizers, or snacks, in Spanish cuisine. They may be cold (such as mixed olives and cheese) or warm (such as chopitos, which are battered, fried baby squid). In select bars in Spain, as well as some parts of North America and the United Kingdom, tapas has evolved into an entire, and sometimes sophisticated, cuisine. In Spain, patrons of tapas can order many different tapas and combine them to make a full meal. In some Central American countries such snacks are known as bocas.
The serving of tapas is designed to encourage conversation because people are not so focused upon eating an entire meal that is set before them. Also, in some countries it is customary for diners to stand and move about while eating tapas.

1 lb turkey tenderloins cut into 3/4-inch medallions
2 tsp olive oil
1 Jar (6 ounces) marinated artichoke hearts drained, halved; juice reserved
1 to 2 Tablespoons balsamic vinegar
1/4 tsp dried oregano
1/8-1/4 tsp red pepper flakes
1 Large clove garlic minced
6 to 8 Cherry tomatoes halved


1 In large non-stick skillet, over medium heat, saute turkey in oil 4 minutes per side or until turkey is golden brown and no longer pink in center and meat thermometer, inserted in thickest portion of tenderloin reaches 170 degrees F.
2 In medium bowl combine artichoke juice, vinegar, oregano, pepper flakes and garlic. Fold turkey and artichokes into mixture. Cover and refrigerate overnight.
3 Before serving, fold in tomatoes.

Servings: 6

Nutrition Facts
Serving size: 1 serving
Percent daily values based on a 2000 calorie diet.
Nutrition information provided by the recipe author.


Amount Per Serving 

Calories 129.00
Total Fat 4.00g
Cholesterol 0.00mg
Sodium 185.00mg
Carbohydrates 3.00g 
Protein 19.00g

GRILLED ITALIAN CHICKEN SAUSAGE, SAUTEED CHARD, & TOMATOES

Grilled Italian Chicken Sausage, Sauteed Chard, and Tomatoes

 

A fresh bunch of Swiss or Rainbow Swiss Chard - rinsed, dried, and sliced crosswise into shreds
1 garlic clove
1 tablespoon olive oil
One package fully cooked natural chicken sausage in your favorite flavor or variety
Fresh ripe tomato - sliced

Saute the sliced garlic in the olive oil until fragrant. Add the chard, toss and cook until wilted and tender - about 12 minutes.

While chard is cooking, heat grill or nonstick saute pan and light brown the cooked sausages. Remove to cutting board, slice and arrange on plates.

Add a pile of Sauteed Chard, and Tomato Slices - drizzle both vegetables with a little balsamic vinegar and season with sea salt and freshly ground black pepper.

That's the dish.

TOMATO CRAB BISQUE

Tomato Crab Bisque

One is good…more is better. At least when it comes to variations of tomato soup! This one has the addition of sweet crab, but leaving it out, or adding something else instead would be fine. Team this up with a Caesar salad and some breadsticks for the family to dip. Makes a quick lunch or light dinner that is elegant and impressive.

3 tablespoons olive oil
3 tablespoons finely minced onion
1 large clove garlic, minced
3 tablespoons flour
3 cups low-sodium tomato juice
One 12-ounce can evaporated milk
1/4 teaspoon thyme
1/4 teaspoon basil
1/4 teaspoon Old Bay Seasoning
1/8 teaspoon red pepper flakes
1/4 teaspoon Worcestershire sauce
1 teaspoon Splenda
Kosher salt and black pepper to taste
10 ounces lump crab meat

In a stockpot, over medium heat, combine olive oil, onion, and garlic. Cook for 10 minutes or until softened. Stir in flour very well and cook for one minute. Stir in tomato juice, evaporated milk, thyme, basil, Old Bay Seasoning, red pepper flakes, Worcestershire sauce, Splenda, salt, and pepper. Bring to boil. Reduce heat to low and simmer, stirring ocassionally, for 15 minutes or until thickened. Stir in crab meat and heat through.

Makes 6 servings.

Per Serving:
231 Cal;
16 g Protein;
12 g Tot Fat;
15 g Carb;
1 g Fiber;
4 g Sugar;
471 mg Sodium

TOMATO BASIL SOUP

Tomato Basil Soup 

 

When you try this super easy and delicious soup, you'll never be happy with canned tomato soup again! How can six ingredients be so good? A perfect post-op meal when you swirl in PURE Unflavored Whey Protein Isolate that you have dissolved in a little milk or even Greek yogurt. Serve to your family with a small salad or turkey sandwich for a simple weekend supper. Give this one a try - it's a keeper!

1 tablespoon butter
1 large onion, diced
1 garlic clove, sliced
One 28-ounce can Italian Plum Tomatoes in puree
1 tablespoon Gourmet Garden Basil (in a tube in the produce section) or 2 tablespoons fresh chopped basil
4 cups chicken broth - Swanson Natural Goodness is excellent

Melt the butter in a large saucepan, over medium heat. Add the onion and garlic - cook until softened. Place the cooked vegetables and the tomatoes in a blender and blend until smooth.

Pour the creamy tomato mixture back into the pot - stir in the basil and the chicken broth and bring to a boil. Simmer for 15 minutes.

Serve with a swirl of about a tablespoon of half & half if desired.

Makes four 1 1/4 cup servings
Calories 201,
fat 6g,
carbs 16g,
protein 7g

PESTO & TOMATO BRUSCHETTA

Pesto and Tomato Bruschetta

Prep Time: 40 mins

Total Time: 40 mins

Ingredients

• 24 slice(s) baguette, toasted
• 1 ounce(s) cheese, Parmesan, shaved
• 1 cup(s) tomato(es), cherry, red or yellow, halved or quartered, or 2 plum tomatoes, sliced
• 1 cup(s) lettuce, arugula
• 1/4 cup(s) cheese, Parmesan, grated
• 1 clove(s) garlic, quartered
• 1 tablespoon oil, olive
• 1 tablespoon vinegar, white balsamic
• 1/4 teaspoon salt
• basil, fresh, optional
• nuts, pine nuts, optional
• 1 cup(s) basil, fresh
• 1/4 cup(s) nuts, pine nuts

Preparation

Pine Nut Pesto:
In a small food processor, combine 1 cup firmly packed fresh basil; 1 cup torn fresh arugula or spinach; 1/4 cup grated Parmesan or romano cheese; 1/4 cup toasted pine nuts, chopped walnuts, or chopped almonds; 1 quartered clove garlic; 1 tablespoon olive oil; 1 tablespoon white balsamic vinegar; and 1/4 teaspoon salt. Cover and process with several on-off turns until a paste forms, stopped several times to scrape the side. Process in enough water, adding 1 tablespoon at a time, until pesto reaches the consistency of soft butter.
Bruschetta:
Spread Pine Nut Pesto onto baguette slices. Top with shaved Parmesan and tomatoes. If desired, top with basil and nuts. Makes 12 (2-slice) servings.

Nutritional Info (Per serving):

Calories: 89, 

Saturated Fat: 1g, 

Sodium: 246mg, 

Dietary Fiber: 1g, 

Total Fat: 3g, 

Carbs: 11g, 

Cholesterol: 3mg, 

Protein: 4g

Exchanges: 

Starch: 1, 

Fat: 0.5

Carb Choices: 0.5

TOMATO & BASIL CHEVRE SPREAD

Tomato and Basil Chevre Spread

Prep Time: 15 mins

Rest Time: 2 h 10 mins

Total Time: 15 mins

Ingredients

• 1/3 cup(s) tomato(es), sun-dried, not oil-packed
• boiling water
• 4 ounce(s) cheese, goat, soft
• 4 ounce(s) cream cheese, reduced-fat, softened
• 1/4 cup(s) basil, fresh, or 2 teaspoons dried
• 3 clove(s) garlic, minced
• 1/8 teaspoon pepper, black ground
• 1 tablespoon milk, fat-free
• miniature toasts

Preparation

1. In a small bowl, cover dried tomatoes with boiling water; let stand for 10 minutes. Drain tomatoes, discarding liquid. Finely snip tomatoes.

2. In a medium bowl, stir together snipped tomatoes, goat cheese, cream cheese, basil, garlic, and pepper. Stir in enough of the milk to make mixture of spreading consistency. Cover and chill for at least 2 hours or up to 4 hours. Serve with miniature toasts and/or crackers.

Nutritional Info (Per serving): 

Calories: 66, 

Saturated Fat: 3g, 

Sodium: 125mg, 

Dietary Fiber: 0g, 

Total Fat: 5g, 

Carbs: 2g, 

Sugars: 1g, 

Cholesterol: 14mg, 

Protein: 4g

GARDEN SALAD W/ RADISH & CUCUMBER

Garden Salad with Radish and Cucumber 

Preparation time: 10 min	Servings: 4
Cooking time: 0 min

Ingredients:

1 tomato, cut into wedges

1/2 cucumber, thinly sliced

1/4 cup lemon dressing

1 lb packaged salad

1/4 cup radishes, trimmed and sliced

Cooking Directions:

Combine first 4 ingredients in a salad bowl. Pour dressing over salad and toss. 

 

Nutrition Facts

Calories 75

% Calories From Fat 55.2%

Total Fat 4.6g

Saturated Fats 0.7g

Mono-unsaturated Fats 1g

Poly-unsaturated Fats 2.1g

Cholesterol 9.8mg

Sodium 19mg

Total Carbohydrates 8.1g

Dietary Fiber 3.1g

Sugar 4.1g

Protein 2g

Bacon Tomato Melts

 

If you like BLTs, this cheesy open-face sandwich will be right up your alley. It only has 206 calories and 10 g of fat per serving and delivers healthy doses of vitamin A, vitamin C, and calcium.

SERVINGS: 4 sandwiches

CARB GRAMS PER SERVING: 15

2	large tomatoes
1/4	cup light sour cream
1	green onion, thinly sliced
1	clove garlic, minced
1/8	teaspoon cayenne pepper or 1/4 teaspoon paprika
1/8	teaspoon ground cumin
4	1/2-inch slices bakery-style or sandwich-style whole wheat bread
2	cups fresh spinach leaves
8	slices turkey bacon, cooked according to package directions
1/2	cup shredded reduced-fat Mexican-style cheese blend (2 ounces)

1. Preheat broiler. Slice tomatoes. Seed and chop one or two of the slices to make 1/4 cup chopped tomato. Set remaining tomato slices aside. In a small bowl, combine the 1/4 cup chopped tomato, the sour cream, green onion, garlic, cayenne pepper, and cumin. Set aside.
2. Place bread slices on a baking sheet. Broil 4 to 5 inches from the heat for 2 to 3 minutes or until toasted, turning once. If desired, set aside some of the spinach leaves for garnish. Top bread slices with the remaining spinach leaves, tomato slices, sour cream mixture, and bacon. If desired, top with the reserved spinach leaves. Add cheese. Broil for 1 to 2 minutes more or until cheese is melted.  
Makes 4 sandwiches. 

Nutrition Facts Per Serving:

• Servings: 4 sandwiches
• Calories206
• Total Fat (g)10
• Saturated Fat (g)5
• Monounsaturated Fat (g)3
• Polyunsaturated Fat (g)2
• Cholesterol (mg)42
• Sodium (mg)623
• Carbohydrate (g)15
• Total Sugar (g)3
• Fiber (g)3
• Protein (g)12
• Vitamin C (DV%)23
• Calcium (DV%)27
• Iron (DV%)7

Diabetic Exchanges

• Starch (d.e.)1
• Vegetables (d.e.)1
• Medium-fat Meat (d.e.)1
• Fat (d.e.).5

HERB & PARMIGIANO CRUSTED TILAPIA W/QUICK TOMATO SAUCE

Herb & Parmigiano Crusted Tilapia with Quick Tomato Sauce

Why should chicken have all the fun? In this recipe, it's a mild and quick-cooking tilapia that gets a coating of herbs and cheese. And, because of its simple yet flavorful sweet tomato sauce, even people who usually pass on fish are willing to give this dish a try. 

 Serves 4

2 large cloves garlic, minced (about 1 Tbs.)
6 Tbs. extra-virgin olive oil
14.5-oz. can diced tomatoes
Pinch granulated sugar
Kosher salt and freshly ground black pepper
3/4 cup fresh breadcrumbs
3/4 cup finely grated Parmigiano-Reggiano
1/2 cup chopped mixed fresh herbs, such as thyme, parsley, chives, or oregano
Four 6-oz. skinless tilapia fillets
1 large egg

---

In a small (1- to 2-quart), heavy saucepan, cook the garlic in 2 Tbs. of the oil over medium heat until it begins to color, 1 to 2 minutes. Add the tomatoes and their juices, sugar, and a pinch each of salt and pepper. Simmer for 15 minutes, stirring occasionally and breaking up the tomatoes with a wooden spoon. Season to taste with salt and pepper.
Meanwhile, on a large plate, toss the breadcrumbs, Parmigiano, herbs, 1/4 tsp. salt, and 1/4 tsp. pepper.
Season the fish with salt and pepper. Beat the egg in a wide, shallow dish. Dip each fillet in the egg and then the breadcrumb mixture, pressing it on to help it adhere.
In a 12-inch heavy-duty nonstick skillet, heat the remaining 4 Tbs. olive oil over medium-high heat. Add two of the fillets and cook until the coating is nicely browned and the flesh is opaque and cooked through, 2 to 3 minutes on each side. Use a slotted spatula to move the fish. Repeat with the remaining fillets. Serve the tilapia with a spoonful of the sauce.

Serving Suggestions

Serve with Sautéed Broccoli Raab with Balsamic Vinegar.

nutrition information (per serving):
Calories (kcal): 420; Fat (g): 26; Fat Calories (kcal): 230; Saturated Fat (g): 5; Protein (g): 38; Monounsaturated Fat (g): 16; Carbohydrates (g): 11; Polyunsaturated Fat (g): 3; Sodium (mg): 730; Cholesterol (mg): 105; Fiber (g): 2;

SPINACH W/SUN DRIED TOMATOES

Spinach with Sun Dried Tomatoes 

Preparation time: 5 min	Servings: 4
Cooking time: 5 min

Ingredients:

2 tbsp slivered almonds

2 tbsp grated Parmesan cheese

1-1/2 lb spinach, washed and tough stems discarded

1-1/3 tbsp unsalted butteror margarine

2 tbsp sun dried tomatoes, chopped

2 cloves garlic, crushed

1/8 tsp salt (optional)

Cooking Directions:

Melt butter in a heavy nonstick skillet over medium heat. Sauté garlic 1 minute. Add spinach, tomatoes, and almonds. Increase heat to medium high. Cover and simmer 4-5 minutes, stirring occasionally, until spinach is wilted. Season with salt and pepper to taste. Sprinkle with Parmesan before serving. 

Nutrition Facts

Calories 130

% Calories From Fat 54.7%

Total Fat 7.9g

Saturated Fats 3.4g

Mono-unsaturated Fats 2.3g

Poly-unsaturated Fats 1.2g

Cholesterol 13mg

Sodium 320mg

Total Carbohydrates 10g

Dietary Fiber 6.9g

Sugar 1.7g

Protein 9.1g

GREEN BEANS W/ TOMATOES & WALNUTS

Green Beans with Tomatoes and Walnuts 

Preparation time: 10 min	Servings: 4
Cooking time: 10 min

Ingredients:

1 tsp unsalted butter

3/4 cup canned crushed tomatoes

1/8 tsp salt (optional)

2 tbsp walnuts, chopped

1 lb green beans, trimmed and cut into 2 in. pieces

Cooking Directions:

Melt butter in a heavy saucepan over medium high heat. Add green beans and sauté 3 minutes. Add tomatoes and salt and pepper to taste. Reduce heat to medium low. Cover and simmer 5-7 minutes, or until green beans are tender. Stir in walnuts and serve.

CHICKEN W/TOMATOES

Chicken with Tomatoes 

Preparation time: 10 min	Servings: 4
Cooking time: 40 min

Ingredients:

1-1/2 cups Italian style peeled tomatoes, chopped

1 tsp oregano

1-1/2 lb chicken pieces

1/8 oz chicken pieces

1/2 cup chicken stock

1/2 cup scallions, chopped

1 tbsp olive oil

Cooking Directions:

Heat oil in a heavy nonstick skillet over medium high heat. Add chicken and sauté until browned on all sides. Transfer chicken to a platter and keep warm. Add scallions to skillet and sauté 3 minutes. Stir in tomatoes and stock and simmer 5 minutes or until tomatoes are tender. Return chicken to skillet. Add oregano, and salt and pepper to taste. Cover skillet. Reduce heat to low and simmer 20 minutes or until chicken is tender. 

Nutrition Facts

Calories 380

% Calories From Fat 28.4%

Total Fat 12g

Saturated Fats 2.8g

Mono-unsaturated Fats 5.6g

Poly-unsaturated Fats 2.3g

Cholesterol 160mg

Sodium 190mg

Total Carbohydrates 6.7g

Dietary Fiber 1.4g

Sugar 2.9g

Protein 59g