Tag: tomatoes

Summer Bounty Salad

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Vegetables

Serving Size: 1 cup | Serves: 8

Ingredients:

7 cups vegetables (zucchini, broccoli, carrots, radishes, green onions)
1 pepper (green, red, or yellow)
2 tomatoes (red, yellow, or mixed)
2/3 cup light or fat free salad dressing

Directions:

  1. Wash and prepare the vegetables as follows:
    • Cut broccoli into florets.
    • Chop zucchini, carrots, radishes, and green onions.
    • Slice pepper (1 to 1 1/2 cups)
    • Chop tomatoes.
  2. Combine vegetables and salad dressing in a bowl, stirring to coat vegetables with dressing.
  3. Cover and refrigerate 1–3 hours to blend flavors. Store any leftovers in refrigerator and use within 3 days.

Tip:
We have a video for you! Make Summer Bounty Salad, go.iastate.edu/HLKNNF. This is a recipe, go.iastate.edu/ZYRU63, that is easy, delicious, and perfect for this time of year.

Nutrition information per serving:
60 calories, 1.5g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 220mg sodium, 10g total carbohydrate, 3g fiber, 6g sugar, 2g protein

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Fiesta Skillet Dinner

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Serving Size: 1 1/2 cups | Serves: 5

Ingredients:

  • 1 can (15.5 ounces) Mexican style tomatoes
  • 1 can (15.5 ounces) black beans (drained and rinsed)
  • 1 cup frozen corn
  • 1 tablespoon chili powder
  • 2 cups cooked chicken, diced
  • 1 cup prepared instant brown rice (1/2 cup uncooked)
  • 1/2 cup 2% reduced fat cheddar cheese, shredded

Directions:

  1. Mix the tomatoes, black beans, corn, chili powder, and chicken in a large skillet. Cook over medium heat until heated through.
  2. Add the cooked rice and stir thoroughly. Top with shredded cheddar cheese.
  3. Serve hot.

Nutrition information per serving:
330 calories, 7g total fat, 3g saturated fat, 0g trans fat, 680mg sodium, 38g total carbohydrates, 8g fiber, 4g sugar, 29g protein. This recipe is courtesy of ISU Extension and Outreach’s SpendSmart. EatSmart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu

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Home Food Preservation: Apples and Tomatoes

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The gardening and preserving season is winding down, but it is never too late to learn about safe home food preservation. Iowa State University Extension and Outreach is offering two online food preservation classes in October.

  • Preserve the Taste of Summer: Totally Tomatoes – Learn about canning and freezing tomatoes, salsa, and other tomato products. Canning includes both water bath and pressure canning.
    – Thursday, October 8, 10 a.m. and 6 p.m.
    – Monday, October 12, 10 a.m. and 7 p.m.
  • Preserve the Taste of Summer: All About Apples – Learn about canning applesauce and apple pie filling, as well as freezing and drying apples.
    – Thursday, October 22, 10 a.m. and 6 p.m.
    – Wednesday, October 28, 10 a.m. and 7 p.m.

These fun and interactive classes will benefit both newbies and experienced home preservers. All sessions are one hour and free of charge. Register on the Preserve the Taste of Summer website (extension.iastate.edu/humansciences/preserve-taste-summer).

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