Tomato Soup

Total Time: 38 min.
Prep Time: 15 min.
Cooking Time: 23 min.
Yield: 4 servings, about 1 cup each

Ingredients:
1 Tbsp. olive oil
½ medium onion, chopped
5 medium tomatoes, chopped
1 cup dry white wine
2 cups low-sodium organic chicken broth (or vegetable broth)
1 tsp. lemon pepper (to taste; optional)

Preparation:
1. Heat oil in large saucepan over medium-high heat.
2. Add onion; cook, stirring frequently, for 3 to 4 minutes, or until onion is soft.
3. Add tomatoes; cook, stirring frequently, for 2 to 3 minutes, or until tomatoes are soft.
4. Add wine and broth; bring to a boil. Reduce heat to low and gently boil for 15 minutes.
5. Place soup and lemon pepper (if desired) in a blender or food processor; in 2 or more batches, if necessary; cover with lid and kitchen towel, blend until smooth.
6. Portion into 4 serving bowls.

Frittata with Swiss Chard, Tomatoes, and Parmesan

Swap out chard for your favorite green in this easily-customizable recipe.

Total Time: 35 min.

Prep Time: 10 min.

Cooking Time: 20-25 min.

Yield: 8 servings

Ingredients:

10 large egg whites (1¼ cups)

6 large eggs

¾ cup nonfat milk

¼ cup shredded Parmesan cheese

Sea salt and ground black pepper (to taste; optional)

½ tsp. ground nutmeg

1 Tbsp. olive oil

1 medium onion, chopped

2 cups chopped Swiss chard

Nonstick cooking spray

1 cup cherry tomatoes, cut in half

Preparation:

1. Preheat oven to 350° F.

2. Combine egg whites, eggs, milk, cheese, salt (if desired), pepper (if desired), and nutmeg in a medium bowl; whisk to blend. Set aside.

3. Heat oil in a large ovenproof skillet over medium heat.

4. Add onion and chard; cook for 4 to 5 minutes, or until tender. Turn off heat. 5. Lightly coat sides of skillet with spray.

6. Add tomatoes and egg mixture to skillet.

7. Place skillet in oven. Bake for 20 to 25 minutes or until puffy and set.

Tip: You can use spinach, kale, or other favorite greens instead of the Swiss chard. You can also mix the greens for a total of 2 cups.

Gazpacho

Gazpacho is a refreshing cold soup that's made from a pureed mixture of tomatoes, bell peppers, onions, cucumbers, and breadcrumbs.

Total Time: 20 min.
Prep Time: 20 min.
Cooking Time: None
Yield: 4 servings, about 1¼ cups each
Ingredients:
3 slices sourdough bread, toasted, diced
¼ cup water
1½ lbs. ripe tomatoes, quartered
1 medium green bell pepper, chopped
½ medium red onion, chopped
2 medium cucumbers, peeled, seeded, chopped
2 cloves garlic, chopped
2 Tbsp. red wine vinegar
3 Tbsp. extra-virgin olive oil
¼ tsp. sea salt
Chopped red onion (for garnish; optional)
Chopped fresh parsley sprigs (for garnish; optional)
Preparation:
1. Place bread and water in a medium bowl. Allow to soak for 10 minutes.
2. Place tomatoes, bell pepper, onion, cucumbers, garlic, vinegar, oil, salt, and soaked bread in blender in 2 batches, if necessary; cover. Blend until almost smooth.
3. Serve each portion garnished with onion and parsley if desired.

Tips: For a smoother texture, push gazpacho through a fine sieve with a wooden spoon.

Egg White Omelet with Mushrooms, Tomato, and Cheddar

Power-up your morning with this protein-packed egg white omelet!

Total Time: 14 min.
Prep Time: 5 min.
Cooking Time: 9 min.
Yield: 1 serving
Ingredients:
8 large egg whites (1 cup)
Ground black pepper (to taste; optional)
Nonstick cooking spray
¾ cup sliced mushrooms
2 green onions, chopped (reserve 1 for garnish)
½ medium tomato, chopped (reserve a small amount for garnish)
3 Tbsp. shredded cheddar cheese (¾ oz.)
Preparation:
1. Combine egg whites with pepper (if desired) in a small bowl; whisk to blend. Set aside.
2. Heat a small nonstick skillet, lightly coated with spray, over medium heat.
3. Add mushrooms, green onion, and tomato; cook for 4 to 5 minutes, or until soft. Remove from skillet.
4. Place eggs in skillet; cook over medium-low heat. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath.
5. When eggs are almost set, add mushroom mixture and cheese; cook for 1 to 2 minutes, or until cheese starts to melt. Gently fold in half.
6. Garnish with green onion and tomato.
Nutritional Information: (per serving)

Calories: 253

Fat: 8 g

Saturated Fat: 5 g

Cholesterol: 22 mg

Sodium: 579 mg

Carbohydrate: 8 g

Fiber: 2 g

Sugar: 6 g

Protein: 36 g

Mexi-Cal Tacos

These versatile tacos are made with tofu, but feel free to swap in your favorite protein!

Total Time: 25 min.
Prep Time: 10 min.
Cooking Time: 15 min.
Yield: 4 servings
Ingredients:
2 Tbsp. nonfat plain yogurt
3 Tbsp. fresh lime juice, divided use
2 Tbsp. finely chopped cilantro, divided use
1 medium tomato, chopped
1 medium onion, chopped, divided use
1 medium jalapeño, seeds removed, chopped (optional)
2 Tbsp. olive oil
1 cup assorted vegetables (like sliced mushrooms, spinach, or marinated cactus)
1 (14-oz.) package firm tofu, crumbled
3 cloves garlic, crushed
1 tsp. chili powder (or chipotle seasoning, habañero seasoning, or cumin)
4 (6-inch) whole wheat tortillas, warm
1 cup shredded romaine lettuce
Fresh cilantro leaves (for garnish; optional)
4 lime wedges (for garnish; optional)
Preparation:
1. Combine yogurt, 2 Tbsp. lime juice, and 1 Tbsp. cilantro in a small bowl; mix well. Set aside.
2. Combine tomato, ¼ onion, jalapeño (if desired), and remaining 1 Tbsp. cilantro in a small bowl; mix well. Set aside.
3. Heat oil in large nonstick skillet over medium-high heat.
4. Add remaining ¾ onion; cook, stirring frequently, for 3 to 4 minutes, or until translucent.
5. Add vegetables; cook, stirring frequently, for 4 to 5 minutes or until crisp.
6. Add tofu, garlic, and chili powder; cook, stirring frequently, for 3 to 4 minutes, or until tofu is lightly browned and vegetables are tender-crisp.
7. Add remaining 1 Tbsp. lime juice; reduce heat to medium-low and bring to a gentle boil. Remove from heat.
8. Top tortillas evenly with lettuce and tofu mixture.
9. Drizzle with yogurt sauce; garnish with cilantro leaves and lime wedge. Serve with tomato salsa.

Nutritional Information (per serving):

Calories: 271

Fat: 13 g

Saturated Fat: 2 g

Cholesterol: 0 mg

Sodium: 234 mg

Carbohydrate: 26 g

Fiber: 3 g

Sugar: 5 g

Protein: 13 g