Sautéed Cherry Tomatoes with Chives

 

Makes 4 servings

Preparation Time: 5 to 10 minutes

 

Ingredients: 

- 2 teaspoons olive oil 

- 2 pts. cherry tomatoes 

- 2 tablespoon chopped fresh chives 

- Salt & freshly ground black pepper to taste 

Instructions for making:

1. In a large skillet, heat 2 tsp. Olive oil over medium-high heat. Add 2 pts. Cherry tomatoes and sauté until skins begin to split, 3 to 4 minutes.

2. Remove from heat, toss with 2 tbsp. Chopped chives and season with salt and pepper.

3. Serve hot or at room temperature.

Nutritional Information per servings: 

- 52 calories 

- 3 g fat mono 

- 0 mg cholesterol 

- 7 g carbohydrate 

- 1 g protein 

- 12 mg sodium

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Grilled Red Onions

Makes 4 servings

Preparation Time: 5 to 10 minutes 

Ingredients:

- 4 red onions 

- 4 teaspoons olive oil 

- Salt & freshly ground black pepper to taste 

Instructions for making:

1. Prepare a grill. Peel 4 red onions and cut lengthwise into quarters, taking care to cut through the root to keep the quarters intact. In a small bowl, toss the onion quarters with 4 teaspoon olive oil to coat. Grill, cut-side down, until well browned, about 5 minutes. Turn over and grill until browned and softened, about 5 minutes more.

2. Transfer to a serving plate and season with salt and pepper.

3. Serve hot or at room temperature.

Nutritional Information per servings: 

- 70 calories 

- 5 g fat mono 

- 0 mg cholesterol 

- 7 g carbohydrate 

- 1 g protein 

- 2 mg sodium

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Braised Green Beans & Tomatoes

Makes 6 servings

Preparation Time: 25 to 30 minutes 

Ingredients: 

- 1 lb. green beans, trimmed 

- 2 teaspoons olive oil 

- 4 cloves garlic, thinly sliced 

- 1 tablespoon fennel seeds, crushed 

- 1/4 teaspoon crushed red pepper 

- 8 ripe tomatoes, peeled, seeded and chopped 

- Salt & freshly ground black pepper to taste

Instructions for making:

1. In a large saucepan of boiling salted water, cook 1 lb. trimmed green beans until just tender, 3 to 4 minutes. Drain and refresh with cold water. 

2. In a large nonreactive saucepan or Dutch oven, heat 2 tsp. Olive oil over medium-low heat. Add 4 sliced cloves garlic and cook, stirring, until fragrant, about 1 minute. Add 1 tbsp. Crushed fennel seeds and ¼ tsp crushed red pepper; cook, stirring, for 30 seconds more. Add 8 chopped tomatoes and 1 lb. Trimmed green beans. Cover and cook, stirring often, until tomatoes form a sauce and beans are soft, about 30 minutes. Season with salt and pepper. 

3. Serve hot or at room temperature. 

Nutritional Information per servings: 

- 80 calories 

- 2 total fat (0 g sat) 

- 0 mg cholesterol 

- 14 g carbohydrate 

- 3 g protein 

- 2 g fiber 

- 20 mg sodium 

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Warm Salad of Thyme-Crusted Tuna & Arugula

Makes 4 servings

Preparation Time: 5 to 10 minutes

Ingredients: 

- 2 tablespoons extra-virgin olive oil 

- 2 tablespoons balsamic vinegar 

- 1 large shallot, finely chopped 

- 1 clove garlic, minced 

- Salt & freshly ground black pepper to taste 

- 1 teaspoon extra-virgin olive oil 

- 1 lb. tuna steaks, 1 inch thick, cut into 4 portions 

- 3 tablespoons fresh thyme leaves 

- 6 cups arugula, stems removed 

- 2 ripe plum tomatoes, halved lengthwise, seeded and cut lengthwise into thin strips 

- 1/2 cup fresh basil leaves, slivered 

- 1 tablespoon fresh mint leaves, slivered 

Instructions for making:

To make vinaigrette: 

1. In a small bowl, 2 tbsp whisk olive oil, 2 tbsp vinegar, 1 large chopped shallot and 1 clove minced garlic. Season with salt and pepper. Set aside. 

To make salad: 

1. Rub oil all over 4 portion tuna. Sprinkle on tuna generously with salt and pepper. Press about 1 tsp. thyme leaves into each side. 

2. Heat a large heavy skillet (not nonstick) over high heat until very hot. Add tuna and sear until browned and crusted on the bottom, about 2 minutes. Turn tuna over and cook until browned-about 2 minutes more for medium-rare, a few minutes longer to cook through. 

3. Meanwhile, in a large bowl, combine 6 cups arugula, 2 halved tomatoes, 1/2 cup basil and 1 tbsp fresh mint. Toss with reserved dressing. Taste and adjust seasoning. 

4. Slice the tuna into 1/4-inch-thick slices. Divide arugula salad among 4 plates, mounding it to one side. Fan tuna slices around the salad. Serve immediately. 

Nutritional Information per servings: 

- 80 calories 

- 2 total fat (0 g sat) 

- 0 mg cholesterol 

- 14 g carbohydrate 

- 3 g protein 

- 2 g fiber 

- 20 mg sodium 

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Tuna & Tomatoes Provençale

 

Makes 6 servings

Preparation Time: 20 to 25 minutes 

Ingredients:

- 2 cloves garlic, crushed and peeled 

- 1/2 teaspoon salt, preferably kosher 

- 2 tablespoons olive oil, preferably extra-virgin 

- 2 tablespoons balsamic or red-wine vinegar 

- 2 tablespoons lemon juice 

- 1/2 teaspoon freshly ground black pepper 

- 2 6-ounce cans solid white tuna in water, drained and flaked 

- 1/2 cup diced roasted red peppers 

- 1/4 cup chopped pitted black olives 

- 1/4 cup chopped fresh basil 

-1/4 cup chopped fresh chives or scallion greens 

- 2 tablespoons drained capers 

- 4 large vine-ripened tomatoes 

- Several fresh basil leaves for garnish 

Instructions for making:

1. Mash 2 clove crushed garlic and ½ tsp. salt into a paste; transfer to a large bowl. Add 2 tbsp. Olive oil, 2 tbsp vinegar, 2 tbsp lemon juice and ½ tsp black pepper. Whisk until well blended. 

2. Add 2 6-ounce cans flaked tuna, 1/2 cup diced roasted red peppers, 1/4 cup chopped black olives, 1/4 cup chopped basil, 1/4 cup chopped chives or scallions and 2 tbsp drained capers. Toss gently to combine. 

3. Slice 4 large tomatoes 1/2 inch thick and arrange on a serving platter. Sprinkle tuna mixture evenly over tomatoes. Let stand 20 minutes to let flavors meld. 

4. Garnish with whole basil leaves just before serving. 

Nutritional Information per serving: 

- 120 calories 

- 2 total fat (1 g sat) 

- 28 mg cholesterol 

- 6 g carbohydrate 

- 19 g protein 

- 1 g fiber 

- 620 mg sodium 

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