Jill Hatton column

I’m backkkkkkkkkkk!!! Sorry I missed you last week, but I was at the state fair Thursday and then was out of the office Friday and Monday. Guess what I did Monday…canned salsa. That was the second time this year I canned salsa. I have almost 50 pints processed. I will probably do one more batch this season. Whenever I process salsa there are tomato splashes everywhere…on me…on the wall…on the counter…on the floor…EVERY WHERE. Most everyone of the Hatton household likes and or loves salsa. This week I had about a half a gallon left because I ran out of pint jars before I could process it, but it will keep for up to 3 weeks in the refrigerator after it has been cooked so that is what my nieces have been snacking on after school and I believe during supper too. Salsa is good on baked potatoes too. You can use this to substitute the sour cream and butter that everyone commonly puts on their potatoes. This will save you a lot of calories. One of my brothers adds salsa to his chili. It is pretty tasty and gives the chili a “little kick” too. I have baked chicken with salsa and grilled fish with salsa on top and it is pretty good too. Like zucchini, I can found a lot of ways to use salsa. Salsa, generally, has 25 calories per half cup serving. Half of a cup is a pretty good amount of salsa so this shows that salsa is low in calories and is a pretty healthy food to consume.

With all of this talk about salsa, I am not going to introduce a new vegetable or fruit this week. I will instead give some more tomato recipes since I have heard a lot of people say “I have tomatoes coming out of my ears.” Remember to try a new recipe this week and I hope you enjoy these recipes.

Tomato and Chipotle Salsa*

8 tomatoes**, chopped (the Roma tomato or Italian tomato are very good for this…these two varieties have more flesh than others tomatoes, but if you do not have either variety any tomato will work too)

2 red bell peppers**, chopped
2 green bell peppers**, chopped
1 yellow onion**, chopped
2 ounces fresh cilantro**, chopped
3 chipotle chiles, chopped
Juice of 4 limes
Juice of 1 lemon
1 teaspoon cumin
1 teaspoon red chili powder
1 tablespoon chopped garlic**
2 tablespoons olive oil
Salt to taste (I do not add salt because I think it takes away from the fresh flavors of all of the ingredients)

Combine the tomatoes, bell peppers, and onion in a large bowl and mix well. Add the cilantro, chipotle chiles, lime juice, lemon juice, cumin, chili powder, garlic, and olive oil and mix well. Season with salt to taste. Chill, covered, until ready to serve. Serve with chips or quesadillas.

Yield: 12 servings.

*This recipe is a Kentucky Proud recipe and is courtesy of John Foster, Chef, Harvest Restaurant, Lexington.

**Grown in Kentucky

Baked Lentils Casserole

1 cup rinsed lentils
¾ cup water
½ teaspoon salt
¼ teaspoon pepper (optional)
½ cup chopped onion
¼ teaspoon garlic powder (optional)
1 can (16 ounces) tomatoes (could use 2 cups tomatoes you cooked from your garden)
2 thinly sliced carrots
½ cup cheddar cheese, shredded

1.) Combine lentils, water, seasonings, onion, and tomatoes.

2.) Place in 2 quart casserole dish.

3.) Cover tightly with lid or foil.

4.) Bake at 350 degrees for 30 minutes.

5.) Remove from oven and add carrots. Stir.

6.) Cover and bake 30 minutes longer.

7.) Remove cover and sprinkle cheese on top.

8.) Bake, uncovered 5 minutes, until cheese melts.

Nutritional information: Serving size: 1/5 of recipe; Yield: 5 servings; Calories: 210; Total fat: 3.5 grams; Saturated fat: 2.5 grams; Cholesterol: 10 mg; Sodium: 240 mg.; Total carbohydrates: 32 grams; Dietary fiber: 14 grams; Protein: 13 grams
Source: Adapted from: Let’s Make Meatless Meals. University of Wisconsin Cooperative Extension Service. http://recipefinder.nal.usda.gov

Broiled Tomatoes and Cheese

3 large firm tomatoes (Beefsteak or Better Boy would be good for this)
8 ounces cottage cheese, lowfat
½ teaspoon dried basil
1/8 teaspoon black pepper
¼ cup plain bread crumbs
Vegetable oil cooking spray

1.) Wash tomatoes and cut in half.

2.) Mix cottage cheese, basil, and pepper

3.) Spread cheese on tomato halves.

4.) Sprinkle with bread crumbs and spray with cooking spray.

5.) Spray broiler pan with cooking spray. Place prepared tomatoes on a pan and broil about 10 minutes.

Nutritional information: Serving size: 1/3 of recipe or 2 prepared tomato; yield: 3 servings; Calories: 120; Total fat: 1.5 grams; Saturated fat: 0.5 grams; Sodium: 380 mg; Total carbohydrates: 16 grams; Dietary fiber: 3 grams; Protein: 12 grams.

Source: Adapted from Choices: Steps Toward Health University of Massachusetts Extension Nutrition Education Program. http://recipefinder.nal.usda.gov.

Brunswick Stew
(this reminds me of fall )

1 tablespoon vegetable oil
1 medium chopped onion
2 cups chicken broth, low sodium
2 cups cooked, diced, and boned chicken or turkey
2 cups tomatoes, canned or cooked (from your garden)
2 cups lima beans, canned or cooked
2 cups whole kernel corn, canned or cooked (from your garden)

1.) Heat oil in a large pan. Add onion and cook in oil until tender.

2.) Add all remaining ingredients. Bring to a simmer for 30 minutes at medium-low.

3.) Makes 8 servings of about 1 cup each.

Nutritional information: Serving size: 1 cup prepared stew, 1/8 of recipe; Calories: 200; Total fat: 5 grams; Saturated fat: 1 gram; Cholesterol: 30 mg; Sodium: 470 mg; Total carbohydrates: 22 grams; Dietary fiber: 5 grams; Protein: 16 grams.

Source: Adapted from: Healthy Futures Virginia Cooperative Extension. http://recipefinder.nal.usda.gov