Low Fat Tomatada
Savor the vibrant flavors of this Low Fat Tomatada, a light yet satisfying dish that brings the warmth of Mediterranean-inspired cuisine to your table. This wholesome recipe combines fresh ingredients like juicy tomatoes, sweet red bell peppers, and aromatic garlic, elevated with a touch of oregano and sweet paprika. Gently simmered to create a rich, flavorful sauce, this one-pan wonder is perfect for a quick and healthy dinner. With an optional addition of nutrient-packed fresh spinach, it’s as versatile as it is delicious. Serve this low-fat tomatada over rice, with crusty bread, or paired with lean protein for a nourishing, guilt-free meal that’s ready in just 35 minutes. Perfect for anyone seeking a delicious, heart-healthy option that doesn’t skimp on taste!
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Recipe Information
Ingredients
- 1 teaspoon Olive oil
- 3 Garlic cloves, minced
- 1 medium Yellow onion, diced
- 1 medium Red bell pepper, diced
- 4 medium Fresh tomatoes, diced
- 400 grams Canned crushed tomatoes, no salt added
- 1 teaspoon Dried oregano
- 1 teaspoon Sweet paprika
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped
- 125 milliliters Water or low-sodium vegetable broth
- 2 cups Fresh spinach (optional)
Instructions
Heat the olive oil in a large, non-stick skillet or saucepan over medium heat.
Add the minced garlic and diced onion to the pan. Sauté for 2-3 minutes until the onion becomes translucent and the garlic is fragrant.
Stir in the diced red bell pepper and cook for an additional 2 minutes.
Add the diced fresh tomatoes, canned crushed tomatoes, dried oregano, sweet paprika, salt, and black pepper. Stir well to combine.
Pour in the water or vegetable broth and bring the mixture to a gentle simmer.
Let the tomatada cook uncovered for 15-20 minutes, stirring occasionally, until the fresh tomatoes break down and the sauce slightly thickens.
Taste and adjust the seasoning if necessary, adding a pinch more salt or pepper if needed.
Optionally, stir in the fresh spinach in the final 3-5 minutes of cooking until wilted.
Remove from heat and sprinkle the chopped fresh parsley over the tomatada for a burst of freshness.
Serve warm with crusty bread, over rice, or alongside a lean protein for a complete low-fat meal.
Nutrition Facts
Calories |
406 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.6 g | 21% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1383 mg | 60% | |
| Total Carbohydrate | 59.8 g | 22% | |
| Dietary Fiber | 19.1 g | 68% | |
| Total Sugars | 30.0 g | ||
| Protein | 15.7 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 353 mg | 27% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 3007 mg | 64% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
