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Recipe #6 by our Hy-Vee Dietitians

by Chris Culbertson, posted Oct 9th 2008, 14:00

Michelle Arasim Diekmann, RD, LD, Hy-Vee Dietitian

Ripe Tomatoes!

Along with their terrific taste, there are all kinds of good news about eating tomatoes. Because tomatoes are mostly water, they are very low in calories. A four-ounce tomato only has 25 calories. Tomatoes are also a good source of vitamin C and contain the phytochemical lycopene, which may provide protection again certain cancers, heart disease and even wrinkles.

To get the most flavor from tomatoes, store at room temperature for up to one week. Refrigerating tomatoes will result in a tasteless tomato.

5 Tasty Ways to Eat Tomatoes:

• Italian Favorite – Tomatoes and fresh mozzarella cheese are a great flavor combination. Drizzle olive oil over sliced fresh tomatoes and sliced mozzarella cheese and top with sea salt and fresh basil for a fresh, light summer dish.
• Salsa – Add a homemade taste to purchased salsa by adding diced fresh tomatoes with a splash of lime juice.
• Grill It! – Nothing beats the flavor of a fresh sliced tomato during the summer. Try grilling thick-cut tomato slices drizzled with olive oil and lightly salted for a unique flavor.
• Slice It Thick – A great way to cut calories and add extra nutrients to your favorite sandwich is to add a hefty slice of tomato. Add an extra thick slice of tomato to your BLT.
• Summertime Salads – Tomatoes can be combined with a variety of salad ingredients for a tasty side dish.

Fresh Mozzarella, Corn and Tomato Salad

Serves 6

Prep Time: 20 minutes*

All you need:

• 3 cups Grand Selections frozen shoepeg corn, thawed
• 2 cups halved red grape tomatoes
• 1 bunch green onions, thinly sliced
• 8 oz. BelGioioso Fresh Mozzarella, cut into small cubes
• 1⁄3 cup bottled light balsamic red wine or vinaigrette
• Salt and freshly ground black pepper, to taste
• 6 large Bibb lettuce leaves
• 1⁄4 cup sliced fresh basil leaves, divided

All you do:

• In medium bowl combine corn, tomatoes, green onions and mozzarella. Pour vinaigrette over mixture and toss to coat. Season with salt and freshly ground black pepper to taste. Cover and let stand 15 minutes.
• Place Bibb lettuce leaves in 6 serving bowls. Divide salad evenly among serving bowls and sprinkle with basil.

Per Serving:

• 258 calories
• 30g carbohydrate
• 11g protein
• 12g fat
• 6g saturated fat
• 4g fiber
• 27mg cholesterol
• 172mg sodium
• *15 minutes stand time extra

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