Chopped, crushed or whole, canned tomatoes can make a meal – or 10.
1. Basic base
Master a traditional tomato sauce for a quick pasta. Cook chopped onion and crushed garlic in olive oil, add canned tomatoes, and simmer until it thickens. Add chopped basil or oregano, pepper, and a pinch of sugar.
2. Marinade
Marinate fish with tomatoes, basil, olives, capers, lemon juice, onion and garlic and bake for 20 minutes.
3. Simple soup
Fry 1 onion, add a can of tomatoes, basil and chicken stock. Blend in food processor until smooth. Return to heat. Serve with chives and reduced-fat sour cream if desired.
4. Quick chickpea stew
Use pesto or Italian-style canned tomatoes, add a can of chickpeas and a selection of dried or fresh herbs. Simmer and serve with rice or pasta.
5. Breakfast beans
Homemade baked beans are delicious served on toast with eggs. Pan-fry 1 onion in olive oil, add a can of chopped tomatoes and a can of drained cannellini beans. Season with pepper and dried oregano. Place in a baking dish and bake for 30 minutes.
6. Healthy pizza
Purée canned tomatoes to make a great pizza base. Make healthy pizzas with a pita bread base, topped with mushrooms, capsicum, reduced-fat cheese and chopped fresh basil.
7. Quick curry
Add Indian-style canned tomatoes and your choice of meat to curry paste such as madras and rogan josh.
8. Salsa snack
For a quick snack, drain a can of chopped tomatoes (or whole tomatoes drained and chopped), add chopped fresh coriander and red onion. Serve with corn chips and guacamole.
9. Tomato risotto
Cook chopped onion, carrot and courgette in a little olive oil. Add 1 cup arborio rice, 2 cups liquid stock and 400g can tomatoes. Bring to the boil. Simmer until liquid is absorbed. Stir in 1 tablespoon grated parmesan cheese.
10. Easy casserole
Place chicken pieces in baking tray, top with a can of tomatoes, grilled chorizo, chopped onion, crushed garlic and oregano. Cook for 1 hour.
www.healthyfood.com
