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    Ingredient: Tomatoes

    Mom’s Tomato Soup

    Thanks to Anna Gorman, Child Programs and Extra Helpings Administrator for the recipe and photo

    Ingredients:

    • 4 tbsp butter OR neutral oil
    • 1 cup chopped onion
    • 1 cup chopped celery
    • 1/2 cup chopped carrot
    • 1/3 cup flour
    • 2-28 oz cans whole tomatoes, drained and chopped OR 2-28 oz cans diced tomatoes, drained OR equal amount of fresh tomatoes, peeled.
    • 2 tsp sugar
    • 1 tsp dried basil
    • 1 bay leaf
    • 4 cups chicken or vegetable broth
    • 2 cups whole milk
    • Salt and pepper to taste
    • OPTIONAL SPICES: 1/2 tsp curry powder, 1/2 tsp paprika

    Instructions

    • Heat the butter or oil in a large saucepan over medium heat. Add the celery, onion, and carrot and saute until tender, about 5-7 minutes.
    • Stir in flour. Cook for 2 minutes, stirring constantly.
    • Add tomatoes, sugar, basil, bay leaf, and chicken stock. Cover and simmer for 30 minutes, stirring occasionally. Discard bay leaf after 30 minutes.
    • Puree 1/3 of the soup at a time in a blender until smooth (if you have an immersion blender, you can do this directly in the pot).
    • Add milk and any optional spices. Stir to blend.

    Tips

    • Make a double batch of this soup and put half of it in the freezer before you add the milk. When you want to have a super quick dinner, defrost the remaining soup and add 1 cup of milk.
    • My mom’s original recipe for this soup called for cream; you’ll see here it’s been slimmed it down to whole milk. Feel free to go even leaner if you want, but using a low-fat or non-dairy milk will definitely make this soup thinner and not as creamy.
    • Toppings for this soup include, but are not limited to: crushed Saltine or Ritz crackers, feta or goat cheese, a dollop of sour cream or yogurt, croutons, a sprinkle of Parmesan, a drizzle of pesto, or chopped herbs like rosemary, basil, or thyme.

    Minestrone Soup

    Ingredients:
    • 3 C. reduced-sodium vegetable or chicken broth
    • 1 (28 ounce) can diced tomatoes or fresh tomatoes.
    • 1 (15 ounce) can beans, drained
    • 2 carrots, peeled and chopped
    • 1 celery stock, chopped
    • Bay leaves, sage, thyme
    • Salt and pepper
    • 2 C. cooked whole wheat pasta
    • 1 medium squash, chopped
    • 1 C.cauliflower, chopped
    • Examples of other vegetables you can add: broccoli, green beans, potato, bell pepper.

    Directions:
    In a pot, combine broth, tomatoes, beans, carrots, celery, onion, cauliflower, bay leaves and ½ teaspoon each salt and pepper. Cover and cook on low for 6 hours or on high for 4 hours. Thirty minutes before the soup is done cooking, add pasta and squash. Cover and cook 30 more minutes. Remove bay leaves and season to taste. Serves 4.

    Tomato Salsa

    Ingredients:
    • 2-3 fresh tomatoes, chopped
    • 1/4 onion, chopped
    • 1/2 bell pepper, chopped
    • 1 lime, juiced
    • 1 jalapeño pepper (without seeds)
    • Salt and pepper to taste

    Directions:
    Combine all ingredients in a bowl. Season to taste


    Ingredientes:
    • 2-3 tomates frescos, picados
    • 1/4 cebolla, picada
    • 1/2 pimiento, picado
    • 1 limón, jugo
    • 1 chile jalapeño (sin semillas)
    • Sal y pimienta al gusto

    Direcciones:
    Mezcle todos los ingredientes en un tazón. Sazone al
    gusto.

    Confetti Salad (Ensalada de Confeti)

    Ingredients:
    • 2-3 fresh tomatoes, chopped
    • 1/2 onion, chopped
    • 1 bell pepper, chopped
    • 1 carrot, chopped
    • 2 cups corn, canned or frozen (thawed)
    • 1/4 cup low fat Italian dressing (or your favorite)

    Directions:
    Combine all ingredients in a bowl.


    Ingredientes:
    • 2-3 tomates frescos, picados
    • 1/2 cebolla, picada
    • 1 pimiento, picado
    • 1 zanahoria, picada
    • 2 tazas de maíz, enlatado o descongelado
    • 1/4 taza aderezo Italiano (o su favorito sabor)

    Direcciones:
    Mezcle todos los ingredientes en un tazón.

    Garden Barley Soup (Sopa de Cebada con Verduras)

    Ingredients:
    • 1 can (46 ounce) tomato juice
    • 1 can (10 1/2 ounce) beef broth
    • 1/3 cup regular barley
    • 1 Tablespoon Worcestershire sauce
    • 1 bay leaf
    • 1/2 teaspoon crushed thyme leaves
    • 1/4 teaspoon salt
    • 2 cups coarsely chopped zucchini
    • 1 medium chopped tomato
    • 1/2 cup chopped green pepper

    Directions:
    In a Dutch oven or stock pot, combine tomato juice, beef broth, barley, and seasonings. Bring to boil; reduce heat. Cover; simmer 1 hour. Add vegetables. Return to boil; reduce heat. Cover; simmer 15-20 minutes or until vegetables and barley are tender. You can add any of your favorite vegetables and take out the ones listed here! Use what is in season to save money!


    Ingredientes:

    • 1 lata (46 onzas) de jugo de tomate
    • 1 lata (10 1/2 onzas) caldo de res
    • 1/3 taza de cebada normal
    • 1/4 taza de azúcar
    • 1 cucharada de salsa Inglesa
    • 1 hoja de Laurel
    • 1/2 cucharadita de hojas de tomillo machacadas
    • 1/4 cucharadita de sal
    • 2 tazas de calabacita picada
    • 1 tomate mediano picado
    • 1/2 taza de pimiento verde

    Direcciones:
    En una olla lenta, combine el jugo de tomate, caldo de res, cebada, azúcar y especias. Caliente hasta hervir, luego baje el fuego. Hierva a fuego bajo durante 1 hora. Agregue las verduras. Vuelva a subir el fuego hasta hervir. Cubra. Cocine a fuego lento de 15-20 minutos hasta que las verduras y la cebada estén suaves.

    Spaghetti with Lentil Sauce (Espagueti con Salsa de Lentejas)

    This is a substantial sauce that will stand up to whole wheat pasta and makes an excellent meat substitute. You can use any color of lentil you like- red, brown or yellow- they all add that extra boost of protein.

    Ingredients:
    • 2 cups lentils
    • 2 – 15 oz can diced tomatoes
    • 1 1/2 cups tomato paste
    • 2 1/2 cups water
    • 2 teaspoons salt (to taste)
    • 5 teaspoons dry oregano
    • 1/2 teaspoons black pepper
    • 1/8 teaspoons dried basil
    • 1/8 teaspoons red pepper and/or cayenne
    • 1 clove garlic, minced
    • 1/3 cup olive oil
    • 1 lb whole wheat spaghetti

    Directions:
    Clean lentils and put in sauce pan, covering them with water about 1/2 inch above the lentils. Bring to a boil then reduce heat to simmer. Cover the pot and cook for about an hour, or until lentils are soft, while the rest of the sauce is cooking. While lentils are cooking, combine tomatoes, tomato paste and water in a large sauce pan. Add salt. Start cooking on medium heat. Add oregano, black pepper, basil, red pepper, garlic and oil when it starts to bubble. Stir to combine spices and reduce heat to simmer. Cook for at least one hour, stirring occasionally to keep ingredients mixed. About 30 minutes before the sauce and lentils are complete, bring a large pot of salted water to a boil. When boiling, add spaghetti and cook to package directions. Set aside. When lentils are thoroughly cooked, add them to the tomato base to complete the sauce. Spoon sauce over the whole wheat spaghetti and enjoy. Serves 6.

    Note: Feel free to remove spices if you don’t have them or add your own. This recipe is versatile!


    Esta salsa es una salsa rica que va bien con pasta integral y es una buena alternativa en vez de carne. Usted puede usar cualquier tipo de lenteja que desee – roja, color café, o amarilla – agregan proteína extra.

    Ingredientes:
    • 2 tazas de lentejas
    • 2 tazas de 15 onzas de tomates cortados
    • 1 1/2 tazas de puré de tomate
    • 2 1/2 tazas de agua
    • 2 cucharaditas de sal (al gusto)
    • 5 cucharaditas de orégano seco
    • 1/2 cucharadita de pimienta negra
    • 1/8 cucharadita de albahaca seca
    • 1/8 cucharadita de pimienta roja o Cayena
    • 1 diente de ajo, cortado
    • 1/3 taza de aceite de oliva
    • 1 libra de espagueti integral

    Direcciones:
    Limpie las lentejas y póngalas en una olla, cubriéndolas con agua. Hiérvalas y reduzca el fuego. Cubra la olla y cocínela por más o menos una hora hasta que las lentejas estén tiernas, mientras el resto de la salsa se está cocinando. Mientras las lentejas se están cocinando, combine los tomates, puré de tomates, y agua en una olla. Agregue sal y cocínelo a fuego normal. Ponga orégano, pimienta negra, albahaca, pimienta roja, ajo, y aceite de oliva. Mézclelo para combinar las especias y reduzca el fuego. Déjela hervir por una hora, revolviéndolo de vez en cuando. 30 minutos antes de que la salsa y lentejas estén cocidas, hierva una olla grande de agua con un poco de sal. Cuando empiece a hervir, agregue el espagueti y cocínelo según las direcciones en la bolsa. Cuando las lentejas estén tiernas, póngalas en la salsa de tomate para completar la salsa. Ponga la salsa encima del espagueti y disfrute. Sirve 6 personas.

    ¡Ojo!: Usted puede quitar las especias si no las tiene y agregar sus favoritas. ¡Esta receta es versátil!

    Spicy Chicken Chili (Chili de Pollo Picante)

    Ingredients:
    • 2 tablespoons cooking oil (vegetable, olive, etc.)
    • 1 onion, chopped
    • 2 cloves garlic, minced
    • 1 pound skinless chicken breast (about 4), cut into thin strips (or add already cooked or canned chicken when you add the beans)
    • 4 Tb. Mexican seasoning (premade or make-your-own blend: see box to the right)
    • 2 jalapeño peppers, seeds and ribs removed, chopped (optional)
    • 1 1/2 cups canned crushed tomatoes with their juice
    • 2 1/2 cups canned low-sodium chicken broth
    • 2 cans (15oz. each) drained and rinsed black or pinto beans (3 1/3 cups)
    • 1/2 teaspoon pepper
    • 1/3 cup chopped cilantro (optional)

    Directions:
    In a large saucepan, heat the oil over moderately low heat. Add the onion and garlic; cook until they start to soften, about 3 minutes.

    Increase the heat to moderate and stir in the chicken strips. Cook until they are no longer pink, about 2 minutes. Stir in the Mexican seasoning. Add the jalapeños (if using), the tomatoes with their juice, and the broth. Bring to a boil, reduce the heat, cover, and simmer for 15 minutes.

    Uncover the saucepan and stir in the beans and black pepper. Simmer until the chili is thickened, about 15 minutes longer. Serve topped with the cilantro (if using).

    Serving suggestion: Wedges of corn bread are always a good complement to chili. Or serve the chili over macaroni or rice.

    MAKE YOUR OWN MEXICAN SEASONING BLEND:
    • 4 teaspoons chili powder
    • 1 tablespoon ground cumin
    • 2 teaspoons dried oregano
    • 1 teaspoon salt


    Ingredientes:
    • 2 cucharadas de aceite (vegetal, oliva, etc.)
    • 1 cebolla, cortada
    • 2 dientes de ajo, cortados
    • 1 libra de pechuga de pollo sin piel (4 pechugas, más o menos), ralladas (o se puede poner pollo enlatada cuando pone los frijoles)
    • 4 cucharadas de especias mexicanas (se puede comprarlas o hacer su propia mezcla: fíjese en la receta al lado)
    • 2 chiles jalapeños, con las semillas quitadas, cortados (opcional)
    • 1 1/2 tazas de tomates enlatados con su jugo
    • 2 1/2 tazas de caldo de pollo de bajo sodio
    • 2 latas (de 15 onzas) de frijoles negros o pintos, desaguados y lavados (3 1/3 tazas)
    • 1/2 cucharadita de pimienta
    • 1/3 taza de cilantro cortado (opcional)

    Direcciones:
    En una olla grande, caliente el aceite a fuego lento. Ponga la cebolla y ajo; cocínelos hasta que estén tiernos, casi 3 minutos.

    Subir el fuego a nivel regular y ponga el pollo. Cocínelo hasta que ya no esté rosado, 2-3 minutos. Ponga las especias mexicanas. Ponga los chiles jalapeños (si los está usando), los tomates con su jugo y el caldo de pollo. Hierva el chili, cubra la olla y reduzca el fuego a nivel lento y déjelo hervir por 15 minutos.

    Descubra la olla y ponga los frijoles y pimienta. Déjelo hervir hasta que el chili esté más denso, 15 minutos más. Sirva con el cilantro encima (opcional).

    Sirva con: Pan de elote siempre es un buen complemento para el chili. O sirva el chili sobre pasta macaroni o arroz.

    HAGA SU PROPIA MEZCLA DE ESPECIAS MEXICANAS:
    • 4 cucharaditas de chile en polvo
    • 1 cucharada comino molido
    • 2 cucharaditas orégano seco
    • 1 cucharadita de sal

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