July 29, 2002
Dining In: Tomatoes and zucchini: the more the better
Zucchini and Tomatoes
Canola or olive oil cooking spray
1 small zucchini, sliced 1/4-inch thick
1 small onion, sliced into 1/4-inch wedges
1-2 Tbsp water, as necessary
2 small tomatoes (or 1 large tomato), cut into wedges
1/2 tsp garlic powder
Salt and freshly ground black pepper, to taste
4 oz. pasta (preferably whole wheat), cooked.
Spray a large, non-stick skillet with oil and heat over medium heat until hot. Add zucchini and onion and saute, stirring frequently. Add water if vegetables start to stick to the pan.
When zucchini and onion are partially tender, add tomatoes and garlic powder, reduce heat to low and cook, stirring frequently, for 3 minutes or until zucchini has reached desired tenderness. Add salt and pepper to taste and serve over hot pasta. Makes 2 servings. Per serving: 212 calories, 1 g. total fat (less than 1 g. saturated fat), 46 g. carbohydrate, 9 g. protein, 6 g. dietary fiber, 14 mg. sodium.
1 Tbsp. canola oil
1 medium red onion, cut into thin crescents
2 garlic cloves, minced
1 large yellow bell pepper, seeded and cut in thin strips
1 medium poblano pepper, seeded and cut in thin strips
1 cup frozen corn kernels or kernels of 1 fresh ear of corn
1 medium zucchini, quartered lengthwise and cut crosswise in 1/2-inch slices
1 medium yellow summer squash, quartered lengthwise and cut crosswise into 1/2-inch slices
1 pint cherry tomatoes, halved
1/2 cup tomato juice
2 medium tomatillos, chopped
Salt and freshly ground black pepper, to taste.
Heat oil in deep skillet or Dutch oven over medium-high heat.
Add onion and sauté until translucent, about 2 minutes. Cover, reduce heat to medium and cook until onion is soft, about 2 to 3 minutes.
Add garlic, yellow bell and poblano peppers. Saute until peppers soften slightly, about 4 minutes. Add corn, zucchini, yellow squash, tomatoes and juice. Simmer until peppers are tender but still slightly firm, about 8 minutes. Add tomatillos and cook until vegetables are soft but still retain their shape, about 4 minutes. Season to taste with salt and pepper.
Serve lukewarm or at room temperature. This ratatouille tastes better the next day. It keeps 5 days if stored tightly covered in the refrigerator.
Makes 6 servings.
Per serving: 91 calories, 3 g. total fat (less than 1 g. saturated fat), 15 g. carbohydrate, 3 g. protein, 3 g. dietary fiber, 80 mg. sodium.
2 cups fresh, whole plum tomatoes
2 large garlic cloves
1 1/4 cups canned tomato/vegetable juice
2 slices stale, thinly-sliced white bread, crusts removed
3 generous dashes hot sauce, or to taste
Pinch cayenne pepper
2 tsp. white wine vinegar
1 tsp. extra-virgin olive oil
Freshly ground black pepper, to taste
2/3 cup finely diced cucumber
2/3 cup finely diced green bell pepper
2/3 cup finely diced raw zucchini
2/3 cup finely diced celery
2/3 cup diced red onion.
In a blender or food processor, combine the tomatoes and garlic. Puree to a coarse pulp. Add juice to blend.
Tear stale bread slices into 4 pieces. Add to blender and puree to give mixture a pulpy quality. Mix in hot pepper sauce, cayenne and black pepper. Chill, covered, overnight.
Before serving, let gazpacho stand for a short time, until just pleasantly cold. Taste and check if seasonings need to be adjusted. Serve in four bowls or tall glasses. Garnish top of each serving with a generous spoonful each of diced cucumber, green pepper, zucchini, celery and onion.
Makes 4 servings.
Per serving: 103 calories, 2 g. total fat (0 g. saturated fat), 19 g. carbohydrate, 3 g. protein, 3 g. dietary fiber, 286 mg. sodium.
Tomato, Zucchini and Eggplant Stacks
Olive oil and cooking spray
1 small eggplant about 3/4 pound
3 Tbsp. grated Parmesan or Romano cheese, divided
1 medium zucchini
Freshly ground black pepper
3 medium plum tomatoes
Preheat oven to 375 degrees. Spray a coating of oil on a baking sheet.
Slice top off eggplant. Cut eggplant lengthwise (from top to bottom) into 1/4-inch slices. Discard two outer slices. Coat four largest slices with cooking spray and place on prepared baking sheet. Sprinkle with 1 Tbsp. cheese. Reserve any remaining eggplant for another use.
Slice zucchini lengthwise into four thin slices. Spray each slice on both sides with oil and arrange on top of eggplant. Sprinkle with 1 Tbsp. cheese and pepper. Cut each tomato into 4 slices. Arrange 3 slices, cut side up, on top of zucchini slices. Sprinkle with remaining cheese and pepper.
Bake vegetable stacks until eggplant is tender, about 20 minutes. Serve warm or at room temperature. Stacks keep 2 days, tightly covered in the refrigerator. To serve chilled stacks at room temperature, first gently heat in a microwave in order to revive the flavors, and then allow them to cool down.
Makes 4 servings.
Per serving: 57 calories, 2 g. total fat (1 g. saturated fat), 9 g. carbohydrate, 3 g. protein, 3 g. dietary fiber, 78 mg. sodium.
6 medium plum tomatoes, seeded and chopped
1-2 (or as desired) serano chile, seeded and minced
3 scallions, green and white parts, chopped
1 tsp. grated fresh ginger
2-3 tsp. Chinese black bean with garlic sauce, or to taste
Combine all ingredients in a bowl.
Let stand 15 minutes so flavors can meld. For best flavor and texture, this salsa should be served immediately, or within one hour.
Makes 4 servings.
Per serving: 33 calories, o g. total fat (0 g. saturated fat), 6 g. carbohydrate, less than 1 g. protein 2 g. dietary fiber, 22 mg. sodium.