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Tomatoes 101 The season’s most popular fruit, the tomato, is ripe and ready to shine in summer’s best dishes. Yes, even though the tomato is used as a vegetable, botanically speaking, it’s actually a fruit. Whether you call it a fruit or a vegetable, tomatoes are one
A nutritional powerhouse At only 35 calories for a medium-size tomato, tomatoes are a nutritional bargain. They’re a good source of vitamin A and fiber, and they’re loaded with vitamin C. Red tomatoes are also rich in lycopene, a natural compound that gives red tomatoes their color. Research focusing on the nutritional benefits of tomatoes points to lycopene as a potent phytochemical that appears to play a role in preventing cancer and heart disease. Some research suggests a link between diets high in tomato-based foods and lower rates of prostate cancer. Other studies indicate that lycopene may slow the growth of endometrial, lung and breast cancer cells. Both cooked and raw tomatoes are a good source of lycopene, but cooking tomatoes, particularly with a little oil, makes it easier for the body to absorb the lycopene. That’s because fat helps lycopene dissolve, which enables it to more easily be absorbed into the bloodstream.
Selecting To test for ripeness when selecting tomatoes, first check the color and then the firmness. Tomatoes should be a bright, even color. They should be free of blemishes and should yield slightly to pressure.
The type of tomato to choose depends on how you will use it. Round varieties such as beefsteak are better for using raw, while plum or Roma tomatoes are better for cooking, making sauces or topping pizza. Grape or cherry tomato varieties are usually eaten raw, but they’re becoming more popular sautéed or roasted with herbs.
Storing Store tomatoes at room temperature out of direct sunlight for two to three days. They will continue to ripen on their own. Do not store them in the refrigerator as it stops the ripening process, reduces flavor and gives the flesh a mealy texture.
Ripening To ripen tomatoes, place them in a paper bag with the stem side up. Close the top of the bag and punch a few holes in it. Adding an apple to the bag enhances the ripening process. Store the bag at room temperature away from direct sun for a few days, checking it daily.
Peeling and seeding The easiest way to peel tomatoes is to plunge two or three at a time into boiling water for 15 to 30 seconds, depending on the firmness of the tomatoes. Remove them with a slotted spoon and run them under cold water. Then you can easily remove the skins with a paring knife. To seed a tomato, slice it in half horizontally. Squeeze the seeds and juice out of each half and use your fingertip to remove any remaining seeds.
Sweet and Sour Tuna Steaks Here’s a way to showcase the season’s finest ingredient in an easy, bistro-style dish.
Prep time: 8 minutes Cook time: 7 minutes
4 (5-oz.) tuna steaks, cut 3/4 inch thick 1 tbsp. ShopRite olive oil 1/2 sweet onion, diced 1 clove garlic, minced 3 plum tomatoes, diced 1 tbsp. orange marmalade 4 tbsp. ShopRite balsamic vinegar
1. Preheat oven to 450°F. Place steaks in baking dish sprayed with nonstick cooking spray. Bake for 6 to 8 minutes or until fish flakes easily with a fork.
2. Meanwhile, heat oil in skillet over medium-high heat. Add onion and garlic and cook 1 minute. Add tomatoes. Stir in marmalade and vinegar.
3. Serve tomato mixture over tuna.
Serves 4 Per serving: 216 calories, 8g carbohydrate, 34g protein, 1g fiber, 5g fat, 1g saturated fat, 0g trans fat, 64mg cholesterol, 65mg sodium
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