Market Basket Sedgwick County Extension Education 7001 W 21st St N Wichita, KS 67205 316-660-0100 www.sedgwick.ksu.edu Favorites Green Bean & Tomato Salad 1 lb fresh green and/or wax beans, trimmed 1 lb Mexico Midget heirloom cherry tomatoes, halved 1 small red onion, cut into wedges 1 recipe Red Wine Vinaigrette 2 Tbsps chopped fresh basil Kosher salt Freshly ground black pepper 2. In a medium saucepan cook beans, covered, in a small amount of boiling water for 7-10 minutes or until crisp-tender. Drain. Submerse in ice water to cool quickly; drain. 3. In a large bowl combine beans, tomatoes & red onion. Drizzle with Red Wine Vinaigrette; sprinkle with basil. Season to taste with salt & pepper. Toss gently to coat. Serves 8. Refrigerate within 2 hours. Calories 60 Total Fat 4g Cholesterol 0mg Sodium 75mg Carbohydrate 7g Fiber 2g Protein 2g Red Wine Vinaigrette: In a small bowl combine 2 Tbsps red wine vinegar & 1 Tbsp finely chopped shallot. Let stand for 5 minutes. Whisk in 1-1/2 tsps Dijon-style mustard. Add 2 Tbsps extra virgin olive oil in a thin steady stream, whisking constantly until combined. Stir in 1/8 tsp kosher salt & 1/8 tsp freshly ground black pepper. Makes about 1/3 cup. Page 1
1 large jalapeño chile pepper 1 tsp olive oil Roasted Jalapeño & Peach Gazpacho 6 cups seeded & chopped tomato (6 large) 2 cups seeded & chopped cucumber (2 medium) 1 medium peach, peeled, pitted & chopped 3/4 cup water 2 Tbsps olive oil 1 Tbsp red wine vinegar 5 large fresh basil leaves 1 large clove garlic, minced Sea salt 2. To roast pepper: Halve pepper lengthwise; remove stem, seeds & membranes. Place pepper halves, cut sides down on a foil lined baking sheet. Drizzle with 1 tsp olive oil Bake in a 400 F oven for 20-25 min or until skins are blistered & dark. Carefully fold foil up to enclose pepper halves. Let stand about 15 min or until cool enough to handle. Use a sharp knife to loosen the edges of the skins from the pepper halves; gently & slowly pull off the skins in strips. Discard skins. Finely chop pepper. Set aside. 3. Meanwhile, in a food processor or blender, combine 3 cups tomato, 1 cup cucumber & half the peach. Cover; process or blend until almost smooth but a few small pieces remain. Transfer mixture to a large mixing bowl. In food processor or blender, combine water, 2 Tbsps olive oil, vinegar, 5 large fresh basil leaves & garlic. Cover; process or blend until smooth. Transfer basil mixture to the bowl with tomato mixture. 4. Add remaining tomato, cucumber & peach to the processed mixture. Depending on the level of hotness you like, add all or part of the roasted pepper. Stir to combine & season to taste with salt. Cover; chill at least 8 hours or up to 24 hours. 5. Serve in small bowls or cups garnished with snipped basil, if you like. Makes 12 cups. Calories 48 Total Fat 3g Cholesterol 0mg Sodium 38mg Carbohydrate 6g Fiber 1g Protein 1g Page 2
Very Berry Salad (Serves 4) 1/4 cup blueberry vinegar 2 Tbsps walnut oil or olive oil 1/4 tsp salt 1/4 tsp coarsely ground pepper 4 cups torn mixed greens 1 cup fresh blueberries 1/2 cup walnut halves, lightly toasted 1/4 cup crumbled Stilton or blue cheese (1 oz) 2 Tbsps snipped fresh chives or thinly sliced green onion tops Fresh chives with blossoms (optional) Calories 250 Total Fat 19g Cholesterol 5mg Sodium 270mg Carbohydrate 15g Fiber 3g Protein 6g 2. For dressing, in a screw-top jar combine vinegar, oil, salt, & pepper. Cover; shake well. 3. In a bowl combine greens, berries, walnuts, cheese & snipped chives. Pour desired amount of dressing over salad. (Cover & refrigerate remaining dressing.) Toss lightly to coat. Divide salad mixture among four bowls & garnish with fresh chives & blossoms, if desired. Page 3
Tote & Slice Loaf Sandwich (Makes 6 sandwiches) 3/4 cup dried tomatoes (not oil-packed) 1 1-lb loaf Italian or French bread 1/2 package (8 oz) cream cheese, softened 1/3 cup basil pesto 4 oz thinly sliced provolone cheese 8 oz thinly sliced peppered or regular salami 1 medium fresh banana pepper or 8 bottled banana peppers, stemmed, seeded & sliced 1/2 medium red onion, thinly sliced Small salad peppers &/or pimiento-stuffed green olives (optional) 2. Place tomatoes in a small bowl. Add enough boiling water to cover; let stand for 10 minutes. Drain tomatoes & place in a food processor; cover & process until finely chopped. Or finely chop tomatoes by hand. 3. Split loaf in half horizontally. Remove some soft bread from the bottom half of the loaf, leaving a 1/2-in thick shell. 4. Spread cream cheese evenly on cut sides of both bread halves. Spread the top half with dried tomatoes & the bottom half with pesto. On the bottom half layer provolone cheese, salami, banana pepper & onion. Top with the loaf top spread side down. 5. To serve, slice loaf crosswise into six sandwiches. If desired, spear a salad pepper &/or olive with a long toothpick; insert a toothpick through each sandwich. 588 Calories, 34g Fat, 69mg Cholesterol, 1645mg Sodium, 46g Carb, 4g Fiber, 24g Protein Page 4
Cheddar-Tomato Cobbler (Serves 8) 1 Tbsp olive oil 1 Tbsp butter 2 onions, halved & sliced 1/8 in thick 1 Tbsp packed brown sugar 3/4 tsp sea salt or kosher salt 1 Tbsp balsamic vinegar 2 Tbsps snipped fresh oregano 6 cups cherry tomatoes 3/4 cup all-purpose flour 1/4 cup cornmeal 1-1/4 tsps baking powder 1/4 tsp sea salt or kosher salt 1/4 cup cold butter, cut up 1/4 cup shredded cheddar cheese (1 oz) 1/2 cup milk 198 Calories 11g Fat 24mg Cholesterol 406mg Sodium 22g Carb 3g Fiber 4g Protein 2. In a 10-in ovenproof skillet, heat oil & 1 Tbsp butter over medium-low heat. Add onions, brown sugar & 3/4 tsp salt. Cook, covered for 10-15 min or until onions are very tender, stirring occasionally. Remove cover & turn heat to medium-high. Cook & stir 5-10 min more or until onions are light brown. Remove from heat; carefully add vinegar. Stir in oregano. Transfer mixture to a bowl; set aside. 3. Add tomatoes to hot skillet & roast, uncovered, in a 400 F oven for 15 min or until tomatoes have popped & released their juices. Stir in reserved onion mixture. 4. Meanwhile, in a medium bowl, combine flour, cornmeal, baking powder & 1/4 tsp salt. Using a pastry blender, cut 1/4 cup butter into flour mixture until pea-size. Stir in cheese, then milk until all dough is moistened. 5. Remove skillet from oven. Drop eight mounds of dough onto tomato mixture, spacing evenly. Bake 20 min or until a toothpick inserted into biscuits comes out clean. Cool on wire rack 10 min. Serve warm. Page 5
Peaches & Cream Bread Pudding (Serves 12) 12 slices cinnamon swirl bread, halved diagonally 1 16-oz package frozen peach slices, thawed, drained, & chopped 3 oz cream cheese, cut into small cubes** 8 eggs 2 cups milk 1 cup whipping cream 1/2 cup sugar 1 tsp vanilla 1/2 tsp ground cinnamon 1/2 tsp salt 1/4 tsp ground nutmeg Caramel Sauce 1/2 cup chopped pecans, toasted 1. Wash hands & work area. Calories 473, Fat 29g, Cholesterol 214mg, Sodium 431mg, Carbohydrate 45g, Fiber 2g, Protein 9g 2. In a 3-qt rectangular baking dish arrange bread slices, peaches & cream cheese cubes. In a large bowl whisk together eggs, milk, whipping cream, sugar, vanilla, cinnamon, salt & nutmeg; pour evenly over bread mixture. Cover & chill overnight. 3. Preheat oven to 350 F. Before baking, let bread pudding stand for 15 min at room temperature. Uncover; bake for 40-50 minutes or until set. 4. Just before serving, drizzle bread pudding with Caramel Sauce & sprinkle with pecans. **NOTE: To make cubing easier, place cream cheese in the freezer for 15-30 min. Caramel Sauce: In a medium heavy saucepan stir together 3/4 cup packed brown sugar, 1/2 cup whipping cream, 1/2 cup butter & 2 Tbsps light-color corn syrup. Bring to boiling over medium-high heat, whisking occasionally; reduce heat to medium. Boil gently for 3 minutes more. Remove from heat. Stir in 1 tsp vanilla. Let cool for 15 min. Store any leftover sauce in an airtight container in the refrigerator for up to 1 week. Page 6
Tomato & Corn Slab Pie 2 cups all-purpose flour 1 Tbsp baking powder 1-3/4 tsps salt, divided 3/4 stick (6 Tbsps) cold unsalted butter, cut into 1/2 inch cubes, plus 2 tsps melted 3/4 cup whole milk 1/3 cup mayonnaise 2 Tbsps fresh lemon juice 1-3/4 lbs beefsteak tomatoes 1-1/2 cups corn (from about 3 ears), coarsely chopped by hand or lightly puréed in a food processor, divided. 2 Tbsps fnely chopped basil, divided (optional) 1 Tbsp finely chopped chives, divided 1/4 tsp black pepper, divided 7 oz coarsely grated sharp Cheddar (1-3/4 cups), divided 2. Whisk together flour, baking powder & 3/4 tsp salt in a bowl, then blend in cold butter (3/4 stick) with a pastry blender until it resembles coarse meal. Add milk, stirring until mixture just forms a dough, then gather into a ball. 3. Divide dough in half & roll out one piece on a well-floured counter or between two sheets of plastic wrap into a 12-inch round (1/8 in thick). Lift the dough and gently center in pie plate. Pat the dough in with your fingers & trim any overhang. Refrigerate other half of dough until ready to use. 4. Preheat oven to 400 F with rack in middle, Whisk together mayonnaise & lemon juice. 5. Cut an X in bottom of each tomato & blanch in a large pot of boiling water 10 seconds. Immediately transfer with a slotted spoon to an ice bath to cool. Peel tomatoes, then slice crosswise 1/4 in thick &, if desired, gently remove seeds & extra juices. Arrange half of tomatoes in crust, overlapping, & sprinkle with half of corn, 1 Tbsp basil, 1/2 Tbsp chives, 1/2 tsp salt, 1/8 tsp pepper & 1 cup grated cheese. Repeat layering with remaining tomatoes, corn, basil, chives, salt & pepper, Pour lemon mayonnaise over filling & sprinkle with remaining cheese. Page 7 (Continued next page)
Tomato & Corn Slab Pie (Continued from previous page) 6. Roll out remaining piece of dough into a 12-in round. Fit over filling, folding overhang under edge of bottom crust & pinching edge to seal. Cut 4 steam vents in top crust & brush crust with melted butter (2 tsps). Bake pie until crust is golden & filling is bubbling 30-35 minutes, then cool on a rack. Serve warm or at room temperature. DO AHEAD: Pie can be baked 1 day ahead & chilled. Reheat in a 350 F oven until warm, about 30 minutes. Calories 160, Total Fat 9g, Cholesterol 20mg, Sodium 390mg, Carbohydrate 16g, Fiber 1g, Protein 5g Oven-Fried Summer Squash (Serves 16) 2 medium yellow summer squash and/or zucchini, cut crosswise into 3/8 in-thick slices 2 Tbsps bottled Italian salad dressing 1/4 cup grated Romano or Parmesan cheese 3 Tbsps seasoned fine dry bread crumbs 2. Preheat oven to 450 F. Lightly coat a 15X10X1-in baking pan with nonstick cooking spray; set aside. Place squash in a re-sealable plastic bag. Add salad dressing; seal & gently shake. Add cheese & bread crumbs; seal & toss lightly to coat. Arrange breaded squash slices in a single layer in prepared pan. Bake for 5-6 minutes or until golden. Calories 20 Total Fat 1g Cholesterol 0mg Sodium 105mg Carbohydrate 2g Fiber 0g Protein 2g Page 8
DD s Fresh Tomato Salsa (Serves 10-12) 1 can (28 oz) diced, unsalted tomatoes 4 medium fresh tomatoes 1 jalapeno rough chopped 1 tsp table salt 1 medium onion, rough chopped 1 tsp ground black pepper 1 Tbsp cumin, ground 1 Tbsp dried oregano 3 cloves garlic peeled 1 Tbsp fresh lime juice ½ cup fresh cilantro Calories 45 Total Fat 0g Cholesterol 0mg Sodium 250mg Carbohydrate 9g Fiber 2g Protein 1g Drain off tomato juice from the tomatoes to use in processing vegetables. In a blender combine tomato juice, jalapenos, onion, cumin, garlic and cilantro. Blend in a food processor until it reaches the consistency you like. It is okay to process in smaller batches, then mix all together in a bowl. Chill until serving time, serve with tortilla chips. Keep refrigerated. Do not leave out of refrigeration over 2 hours Page 9
Tomato Fun Facts Tomatoes, one of the top five favorite vegetables, used to be called love apples. In 1893, the U.S. Supreme Court ruled that tomatoes are a vegetable. Ripe tomatoes can be red, yellow or orange, and can be full, cherry or grape size. Selecting Fresh Tomatoes: Look for tomatoes with bright, shiny skins and firm flesh. Tomatoes are best when ripened on the vine at temperatures below 90 F. Avoid those with blemishes, cracks or soft spots, or that are lacking in color. Roma & plum tomatoes are fleshy, with less juice and fewer seeds than other kinds of tomatoes. Measuring Fresh Ripe Tomatoes: 1 pound = 2 or 3 medium full-size = 2-1/4 cups raw diced 1/2 cup raw chopped = about 3 ounces by weight = about 90 grams Handling, Ripening and Preserving: Handle gently. Store unwashed ripe tomatoes on a counter between 60-80 F, away from direct sunlight, for up to 3 days. Refrigerate tomatoes, uncovered, only if you want to keep them from ripening further. When temperatures are above 90 F, pick tomatoes while still pink. To ripen tomatoes, place tomatoes, stem side up, in a paper bag with several holes in it, fold the top over, store at 60-80 F, and check them daily. To freeze tomatoes for use in cooked dishes: Wash tomatoes and drop a few into 1 gallon boiling water for only 30 seconds, or longer if using firm tomatoes. Remove immediately and cool in a bowl of ice water. Skin will pull away easily if they were in the boiling water long enough. Core and cut into pieces. Cook on a stovetop or in a microwave oven until tender. Pour into a shallow container and place in ice water until tomatoes are cool. Pack cooked tomatoes into freezer containers and leave 1 inch of air space before sealing. Preparation and Serving: Rinse tomatoes under cold running water to remove dirt. Cut out the core and any damaged areas. Cut lengthwise from stem to blossom end to retain more juice in each slice. Enjoy fresh (served at room temperature) or grilled, stewed, baked, steamed, microwaved, boiled, pan-fried or stir-fried. Tomatoes cook in less than 15 minutes. Denise G Dias County Extension Agent Family & Consumer Sciences Food & Nutrition 316 660-0100 Ext 0116 E-mail: ddias@ksu.edu Nutrition Facts for one serving, or 1/2 cup raw chopped red or green tomatoes, not peeled: Calories about 20; Protein 1g; Carbohydrates 4g; Fat 0g. Tomatoes are high in vitamin C and provide fiber and healthful pigments and antioxidants, such as the carotenoids beta-carotene and lycopene, to the diet. K-State Research and Extension is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension Work, Acts of May 8 and June 30, 1914, as amended. Kansas State University, County Extension Councils, Extension Districts, and United States Department of Agriculture Cooperating, Dr. John Floros, Director. K-State Research and Extension is committed to making its services, activities and programs accessible to all participants. If you have special requirements due to a physical, vision or hearing disability, or a dietary restriction please contact Denise Dias at 316-660-0100 or ddias@ksu.edu. Page 10