Eggs w/ Tomatoes and Feta

Eggs with Tomatoes and Feta

Eggs with Tomatoes and Feta

Great breakfast full of good vitamins and antioxidants.

Serves: 4
Prep Time: 5 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Ingredients:

1 tablespoon olive oil
8 egg(s), large, use 4 whole and 4 egg whites
2 cups tomato(es), grape or cherry
1/2 onion(s), large, chopped
2 tablespoons sundried tomatoes, packed in oil, drained and chopped
1/4 cup cheese, feta, reduced fat such as Athens (or other favorite lowfat cheese)

Preparation: Place oil in a large nonstick skillet and heat over medium heat. Add onions and cherry tomatoes and cook for about 5 minutes, stirring occasionally. Add sun dried tomatoes and stir. Continue cooking over medium heat. Coat another skillet with cooking spray. Beat eggs and egg whites (discarding unused egg yolks) in a small bowl salt and pepper to taste if desired, but remember the sundried tomatoes and feta are salty. Pour eggs into skillet and stir and cook over medium low heat until desired doneness. Arrange eggs on a plate and spoon tomato mixture over top. Garnish with crumbled feta cheese and serve.
Nutrition

Per Serving About: 160 calories, 10 g fat, 3 g saturated fat, 0 g trans fat, 220 mg cholesterol, 12 g protein, 7 g carbohydrates, 1 g dietary fiber, 400 mg sodium; WW Points Plus value 4

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Cherry Tomato and Basil Salad

Cherry Tomato and Basil Salad

Cherry Tomato and Basil Salad


Serves: 4
Prep Time: 10 minutes
Cooking Time: none
Difficulty: Easy
Comments: This is a fresh and delicious salad you can enjoy year round. Tomatoes, garlic and basil are full of vitamins and antioxidants.
Ingredients

3 cups tomatoes, grape or cherry
1/2 cup basil, fresh, chopped
1 tablespoon olive oil
1 tablespoon vinegar, balsamic
1 teaspoon garlic, bottled minced
1 teaspoon Dijon mustard
1 tablespoon shallots, finely chopped

Preparation: Quarter tomatoes and place in a medium bowl. Add remaining ingredients and mix gently. Allow salad to sit for 15 minutes for flavors to combine before serving.

Nutrition: Per Serving About: 60 calories, 3.5 g fat, 0 g saturated fat, 0 g trans fat, 1 g protein, 6 g carbohydrates, 1 g dietary fiber, 35 mg sodium; WW Points Plus Value 2

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Tomato and Mozzarella Skewers

Tomato and Mozarella Skewers

Tomato and Mozarella Skewers


Serves: 4
Prep Time: 5
Cooking Time: none
Difficulty: Easy

Comments: This is a quick and nutritious appetizer or side dish.
Ingredients:

4 ounce(s) miniature mozzarella cheese balls
4 ounce(s) tomato(es), grape or cherry
1/2 cup basil, fresh
2 teaspoons olive oil, extra virgin
2 teaspoons vinegar, balsamic

Preparation: Drain mozzarella from water. Use small skewers and alternate with a tomato, a piece of cheese, and a basil leaf placing about 3 of each per skewer. Place on a platter and drizzle with olive oil and balsamic vinegar. Garnish with cracked black pepper if desired.

Nutrition: Per Serving About: 108 calories, 9 g fat, 4 g saturated fat, 5 g protein, 2 g carbohydrates, .5 g dietary fiber, 19 mg sodium; WW Points Plus value 3

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The Wedge Salad

The Wedge Salad

The Wedge Salad


Serves: 4
Prep Time: 10 minutes
Cooking Time: 5 minutes
Difficulty: Easy
Comments: An old time favorite! For gluten free,make sure you choose a salad dressing that is gluten free.
Ingredients:

1 head lettuce, iceberg
4 slices bacon, center cut, low sodium, browned and crumbled
1/3 cup cheese, blue, crumbled
2 tomato(es), large, chopped
1/4 onion(s), red, chopped
1/3 cup salad dressing, blue cheese, low calorie, gluten free, or ranch

Preparation: Remove core from lettuce. Cut into 4 large wedges or thick slices and chill. Serve on individual plates with crumbled bacon, chopped tomatoes, blue cheese, chopped onions and dressing on top.

Nutrition: Per Serving About: 140 calories, 8 g fat, 4 g saturated fat, 8 g protein, 11 g carbohydrates, 3 g dietary fiber, 500 mg sodium; WW Points Plus value 4

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Tomatoes with Bacon and Blue Cheese

Tomatoes with Bacon and Blue Cheese

Tomatoes with Bacon and Blue Cheese

When summer tomatoes are in season, this is a great way to enjoy them.

Serves: 4
Prep Time: 5 minutes
Cooking Time: 5 minutes
Difficulty: Easy

When summer tomatoes are in season, this is a great way to enjoy them.

Ingredients:

3 tomatoes, large
1/4 cup blue cheese, crumbled
3 slices bacon, reduced sodium
1/4 onion, red, finely chopped
1 tablespoon olive oil
1 tablespoon vinegar, balsamic

Preparation: Layer the bacon between paper towels and microwave for 2 minutes or until cooked. Slice tomatoes and arrange on a plate. In a small bowl, mix olive oil, vinegar, chopped onions, and blue cheese. Pour the dressing over the tomatoes and top with crumbled bacon.
Nutrition: Per Serving About: 140 calories, 9 g fat, 3 g saturated fat, 0 g trans fat, 5 g protein, 10 g carbohydrates, 1 g dietary fiber, 190 mg sodium; WW Points Plus value 4

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Chicken Pomodoro

Chicken Pomodoro
Comments: This is a quick and easy chicken dish with a light fresh tomato sauce. I like to use a little paprika for color.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Ingredients:

1 1/4 pounds chicken breast, boneless and skinless
1 tablespoon olive oil
1/2 teaspoon salt
1/2 teaspoon pepper, black, ground
2 teaspoons garlic, bottled minced
4 tomatoes, Roma
3/4 cup chicken broth, reduced sodium (or vegetable broth, reduced sodium)
1 tablespoon lemon juice
1/2 cup half and half, fat free
1/2 teaspoon cornstarch
1/4 cup basil, fresh, chopped
2 green onions , chopped

Preparation: Cut chicken breasts in half and pound to ensure even thickness about 1/4 inch thick. Season with salt and pepper, and a little paprika if desired. Heat olive oil in a large skillet over medium high heat. Add chicken and cook for about 3 to 4 minutes per side until browned and cooked through. Remove cutlets to a plate. Lower heat to medium and place garlic in skillet, stir and cook for about 30 seconds. Add chopped tomatoes and stir, cooking for about 1 minute. Add broth and lemon juice, stir and cook over medium heat for about 5 minutes. Stir in green onions. Mix cornstarch and half and half in a small cup, then add to skillet. Place chicken back into skillet and cook over low heat for about 3 minutes until sauce thickens. Serve chicken with sauce poured over top and garnish with chopped basil.

Nutrition: Per Serving About: 260 calories, 7 g fat, 1.5 g saturated fat, 0 g trans fat, 35 g protein, 9 g carbohydrates, 1 g dietary fiber, 420 mg sodium; WW Points plus value 6

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Fresh Tomato Soup

Fresh Tomato Soup

Fresh Tomato Soup

Add zucchini or other veggies to this delicious fresh soup if you like. You might want to double the recipe because it freezes well.

Serves: 4
Prep Time: 5 minutes
Cooking Time: 30 minutes
Difficulty: Easy

Ingredients:

2 pounds tomatoes, medium, cored and halved
1 onion, large, sliced
3 teaspoons garlic, bottled minced
1 tablespoon olive oil
1 can (15 ounces each) tomato sauce
1 can (15 ounces each) vegetable broth, reduced sodium
2 tablespoons sage, fresh, chopped
1/2 teaspoon pepper, black, ground
1/4 teaspoon salt

Preparation: Preheat oven to 400 degrees. Line a baking tray with aluminum foil for easy clean up. Place tomato halves on tray, spread onion slices and garlic cloves among the tomatoes. Drizzle with olive oil. Roast for about 20 minutes. Blend tray contents in blender or food processor in two batches. Mix with remaining ingredients in saucepan and heat through. Garnish with a dollop of low fat sour cream or Parmesan cheese if desired.

Nutrition: Per Serving About: 140 calories, 4 g fat, .5 g saturated fat, 0 g trans fat , 5 g protein, 23 g carbohydrates, 6 g dietary fiber, 290 mg sodium; WW Points plus value 4

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PepperJack Tomato Melts – By Betsey Reid, Photographer

Pepper Jack Tomato Melts

Pepper Jack Tomato Melts


These are from a friend, Betsey Reid, photographer.
Serves: 6

Prep Time: 15 minutes
Cooking Time: 15 minutes
Difficulty: Easy
Comments: If you don’t have pepper jack cheese, use the cheese you have but add some finely chopped jalapeno’s to add a little punch.
Ingredients:

4 tomato(es), medium, halved
3/4 cup cheese, pepper jack, shredded
1 pepper(s), bell, red, yellow, or green, finely chopped
2 tablespoons nuts, almonds, sliced, toasted
1/8 teaspoon salt
1/8 teaspoon pepper, black, ground

Preparation: Preheat oven to 350 degrees. Place tomatoes in baking dish with the cut side up and lightly salt and pepper to taste. Top with the shredded cheese, chopped peppers and sliced almonds. Bake for about 15 minutes or until the cheese is bubbly.

Nutrition: Per Serving: 100 calories, 6 g fat, 2.5 g saturated fat, 5 g protein, 7 g carbohydrates, 2 g dietary fiber, 140 mg sodium; WW Points Plus value 3

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Tomatoes and Cottage Cheese

Tomatoes and Cottage Cheese

Tomatoes and Cottage Cheese


Serves: 4
Prep Time: 10 minutes
Cooking Time: none
Difficulty: Easy
Comments: Nothing goes better with cottage cheese than some fresh from the farm tomatoes! This is a quick and simple lunch or snack!
Ingredients:

4 tomato(es), large, heirloom or any
2 cups cottage cheese, low fat, 1%
4 lettuce leaves (Ice Berg or Red Leaf)
1/4 teaspoon salt
1/4 teaspoon pepper, black

Preparation: Arrange lettuce leaves on a plate. Scoop cottage cheese into center of plate and arrange tomato slices around the edge of the plate. Top with salt and ground black pepper and serve.

Nutrition: Per Serving About: 120 calories, 1.5 g fat, 1 g saturated fat, 0 g trans fat, 16 g protein, 11 g carbohydrates, 2 g dietary fiber, 620 mg sodium; WW Points Plus Value 3

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Caprese Salad California Style

Caprese Salad California Style

Caprese Salad California Style

The avocado gives this salad a fresh California twist. If there aren’t any great avocadoes in the market, you can omit them and the salad will still be delicious. This salad is high in fat, look for low fat fresh mozzarella to reduce the saturated fat. Use a reduced fat vinaigrette to lower the calories.

Serves: 6
Prep Time: 10 minutes
Cooking Time: None
Difficulty: Easy

Ingredients:

4 tomato(es), medium
8 ounces fresh mozzarella cheese, buffalo
1/2 cup basil, fresh
1 tablespoon vinegar, balsamic , or rice vinegar
2 teaspoons Dijon mustard
1 tablespoon olive oil, extra virgin
1 avocado(s), Haas or any
1 head lettuce, romaine

Preparation: Place lettuce leaves on a platter. Slice tomatoes, avocado and mozzarella into 1/4 inch slices and alternate these slices on platter on top of lettuce leaves inserting basil leaves every other slice. For the dressing, mix the oil, vinegar and Dijon in a small bowl. Drizzle the dressing over the top of the salad. Top with a dash of salt and ground black pepper to taste if desired.

Nutrition: Per Serving Approx.: 200 calories, 16 g fat, 6 g saturated fat, 8 g protein,7 g carbohydrates,3 g dietary fiber,70 mg sodium; WW Points plus value 5

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