January 20

3 Tomato-tastic Recipes You Need in Your Life This Year

By Elissa Lueckemeyer RDN, LD owner of Food 4 Success, LLC and author of Wholesome Simplicity blog

As a mother of a busy toddler with another baby on the way, I am all for easy ways to pack in flavor and nutrition into quick meals. I realized that the majority of my go-to recipes have one thing in common: delicious canned, diced tomatoes. And I’m proud of it!

I’m proud that with cooked tomatoes, I’m providing my family an excellent source of vitamin C, which enhances their absorption of iron from the meal. I’m proud that I’m providing them a more bioavailable source of the antioxidant lycopene, which reduces their risk for heart disease, macular degeneration, and prostate cancer just to name a few. Last but certainly not least, I am thankful they punch up our meals and make them taste so darn good that my busy little boy and husband gobble them up. I personally opt for no added salt canned diced tomatoes, which can reduce the sodium by well over a third. We really do not miss the salt, and often find that the added sodium masks the true delicious flavor.

Make 2017 the year of the tomato. Try them out in 3 of these must-have recipes for the new year.

cornblackeyesalsa

Corn and Black Eye Salsa
Yield: About 8 cups

Ingredients:
2 cans black-eye peas (can also use canned field peas), rinsed and drained
2 cans reduced sodium corn (I like to use white shoepeg corn), drained
2 cans diced tomatoes with chiles
1 can reduced sodium diced tomatoes
5 green onions, diced
2 garlic cloves, minced
1 Tablespoon fresh parsley, finely chopped
1 16 oz bottle of Zesty Italian Dressing

Directions:
1) Mix all ingredients together in a large bowl or Tupperware container with a lid
2) Cover and chill overnight or for at least 8 hours.
3) Drain off dip before serving. Serve with baked tortilla chips. Perfect for a Super Bowl party or summer get-together.

Recipe Link: https://elissanutrition.wordpress.com/2017/01/16/super-bowl-dip-corn-and-black-eye-salsa/

chickenspinachpasta

Chicken-Spinach Pasta
Yield: 4-5 servings

Ingredients:

3 Tablespoons olive oil, divided
1 pound of boneless, skinless chicken breasts, cubed into ~1 inch pieces
1 teaspoon Italian seasoning
1 cup onion, diced
Salt and pepper, to taste (go easy on the salt)
1 garlic clove, minced (about 1 teaspoon)
2 1/2 cups of low-sodium chicken broth
1  14.05 oz can of no added salt diced tomatoes, drained (can use Italian style, or fire-roasted to jazz it up)
2 1/2 cups of uncooked penne pasta (regular enriched or whole wheat depending on your preference)
1/2 teaspoon of crushed red pepper flakes
1/3 cup low-fat milk
1 cup mozzarella cheese, shredded
1  package (5oz) of fresh baby-spinach
Parmesan cheese, grated

Directions:
1) Heat 2 tablespoons of the olive oil in a large, deep pan and cook cubed chicken over medium-heat, stirring frequently.
2) Sprinkle chicken with Italian seasoning, salt, and pepper. Once cooked all the way through, remove from pan and set aside. Cover chicken to keep warm.
3) Add remaining tablespoon of olive oil to pan, heat, and add diced onion, cooking until it appears translucent.
4) Add minced garlic, cook about 1-2 minutes more.
5) Add chicken broth, diced tomatoes, red pepper, and pasta. Can add a dash of salt and pepper again at this point if needed.
6) Add back cooked chicken, stir well. Bring to a boil, then reduce heat and allow to simmer for 15 minutes, covered.
7) When pasta is tender, add milk and mozzarella cheese, stir well.
8) Once cheese is melted, remove from heat and add spinach, gradually.
9) Serve into bowls and top with a little parmesan cheese.

Recipe Link: https://elissanutrition.wordpress.com/2016/04/12/chicken-spinach-pasta/

 

turkeychiliedit

Turkey Chili
Yield: 5-6 servings

Ingredients:
1 Tablespoon olive oil
1 green bell pepper, diced
1/2 medium yellow onion (or 1 small), diced
2 cloves garlic, minced
1-1.5 lbs of lean ground turkey (My package was 1.25 lbs)
1/4 teaspoon cayenne pepper
3 Tablespoons chili powder
1/4 teaspoon seasoned salt
2 teaspoons cumin
1/2 teaspoon black pepper
1 14.5 oz can red kidney beans, rinsed and drained
1 can no added salt diced tomatoes
1 cup frozen yellow corn or no added salt canned yellow corn
1 14.05 oz can low sodium chicken broth
1 6 oz can tomato paste
Optional toppings: Sour cream, shredded cheese, jalapeno slices (if you dare..)

Directions:
1) Heat olive oil in a large, deep pan over medium heat. Sauté diced onion and green pepper in heated oil.
2) Add minced garlic and let cook for a couple of minutes.
3) Add ground turkey, breaking it up until fine, cooking with vegetables until browned.
4) Add spices and seasonings, stir well.
5) Add kidney beans, diced tomatoes, corn, chicken broth, and tomato paste. Stir well.
6) Let simmer over medium heat for about 20-25 minutes.
7) Serve with desired toppings, and maybe with some corn bread.

Recipe Link: https://elissanutrition.wordpress.com/2016/09/01/turkey-chili/

 

headshot

 

Elissa Lueckemeyer is a registered, licensed dietitian in the Central Texas area and provides nutritional counseling and education through her private practice, Food 4 Success, LLC. She shares nutritious and family-friendly recipes in her blog, Wholesome Simplicity.

Connect with her:
Facebook: https://www.facebook.com/food4successllc/
Twitter: @Food4SuccessLLC
www.food4success.com

Advertisements