Tomatoes and their Health Properties (cont.)

2 teaspoons extra-virgin olive oil
2/3 cup chopped sweet onion
1/2 cup chopped red, yellow or orange bell pepper
2 teaspoons minced garlic
A dash of black pepper
1/4 cup chopped fresh basil
2 cups bottled or canned marinara sauce
1/4 cup red wine of choice, such as merlot (optional)

  • Add olive oil to a medium, nonstick saucepan over medium-high heat. Once oil is hot, add onion and bell pepper and saute until cooked (about 4 minutes).
  • Reduce heat to low. Stir in minced garlic and black pepper and cook about a minute more. Stir in fresh basil, marinara, and wine (if desired) and simmer until the sauce is good and hot (a minute or two more). Serve with cooked pasta, chicken, fish, etc.

Yield: 4 servings (about 3/4 cup to 1 cup each)

Per serving: 132 calories, 3 g protein, 17 g carbohydrate, 6 g fat, 0.9 g saturated fat, 3.8 g monounsaturated fat, 1.4 g polyunsaturated fat, 0 mg cholesterol, 3 g fiber, about 500 mg sodium (depending on the marinara sauce used). Calories from fat: 41%.

Simple Tomato & Herb Salad

This dish is simple because it uses a bottled salad dressing. The rest of the chopping and slicing goes quickly. It's all about featuring the garden fresh or vine-ripened tomato in all of its glory.

2 1/2 pounds (about 6 medium) garden fresh or vine-ripened tomatoes
1/2 cup thinly sliced red onion, separated into rings
2 shallots, sliced thin
6 tablespoons light or reduced fat Italian-style salad dressing (your choice)
1/3 cup minced mixed fresh herbs such as basil, parsley, and tarragon

  • Core tomatoes and cut them into 1/2-inch thick slices. Arrange tomato slices in a deep serving dish (a 9x11-inch dish works well), and scatter onion and shallots over them.
  • Drizzle the bottled salad dressing evenly over the salad. Cover the dish and chill for 20-30 minutes.
  • Sprinkle herb mixture over the top and serve.

Yield: 6 servings.

Per serving: 72 calories, 2 g protein, 12 g carbohydrate, 3 g fat, 0.6 g saturated fat, 1 g monounsaturated fat, 1 g polyunsaturated fat, 0 mg cholesterol, 2.5 g fiber, 243 mg sodium. Calories from fat: 35%.

Recipes provided by Elaine Magee; © 2007 Elaine Magee

Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.

Published on August 03, 2007.

SOURCES: Adams, K., et al, Cancer Research Jan. 15, 2007, vol 67; pp 836-843. Nkondjock A. et al, Journal of Nutrition, March 2005, Volume 135; pp 592-597. Moshfegh, A., et al., What We Eat in America, NHANES 2001-2002: Usual Nutrient Intakes From Food Compared to Dietary Reference Intakes, U.S. Department of Agriculture, Agricultural Research Service, 2005. ESHA Research Food Processor II, Nutritional Analysis Software. Unlu, NZ, et al., Journal of Nutrition, March 2005;135 (3); pp. 431-6. Trichopoulou, A., et al. The New England Journal of Medicine, June 26, 2003; 348: 26; pp 2599-2608. O'Kennedy, N., et al., American Journal of Clinical Nutrition, Sept. 2006; 84: 3; pp 570-579. Alien, C.M., et al., Journal of the American Dietetic Association, September 2002; 102: 9, pp 1257-1262. Liu, S., et al., Journal of Nutrition, July 2003; 133: pp 2336-2341. Reboul, E., et al, Journal of Nutrition, April 2005; Vol. 135; pp 790-794. Stewart, A.J., et al., Journal of Agriculture and Food Chemistry, 2000; 48: 7; pp. 2663-2669. USDA Economic Research Service web site: "Factors Affecting Tomato Consumption in the United States."

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