Nario Tribal Council

Parmesean Tomatoes

A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish. Or try sandwiching them between slices of your favorite whole-wheat country bread. (These are WAY yummy between a fresh bread!!)

Makes 4 servings

ACTIVE TIME: 5 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

4 tomatoes, halved horizontally
1/4 cup freshly grated Parmesan cheese
1 teaspoon chopped fresh oregano
1/4 teaspoon salt
Freshly ground pepper to taste
4 teaspoons extra-virgin olive oil

1. Preheat oven to 450° F.
2. Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.

NUTRITION INFORMATION: Per serving: 91 calories; 6 g fat (2 g sat, 4 g mono); 4 mg cholesterol; 6 g carbohydrate; 3 g protein; 2 g fiber; 375 mg sodium; 363 mg potassium.

1/2 Carbohydrate Serving

What you get: Vitamins A & C, potassium, calcium.

This recipe only sounds indulgent—using lamb instead of beef slices the fat content in half, while mixing a milk-soaked pita into the patty helps the meat retain all the moist goodness of the full-fat version. So go ahead—indulge!

The Skinny

• 377 calories per serving
• 6.8 g fat (4 g saturated)
• 43 g carbs
• 7 g fiber
• 32 g protein

Serves 4

Ingredients

• 4 whole-wheat pitas (6 1/2 inches each)
• 1/4 cup skim milk
• 1 small onion, finely chopped
• 2 cloves of garlic
• 2 tablespoons chopped fresh mint
• 4 teaspoons chopped fresh oregano or 1 tsp dried
• 1 tbsp fresh lemon juice
• 3/4 lb lean ground lamb
• 2 tsp olive oil
• 3 cups arugula
• 1 medium tomato, cut into 1/4-inch-thick slices
• 1 red onion, cut into 1/4-inch-thick slices
• 1/3 cup crumbled feta
•  
• Dressing
• 2/3 cup nonfat plain yogurt
• 1 tbsp chopped fresh mint
• 2 tsp chopped garlic
• 2 tsp Dijon mustard
• 1 tsp honey
• 1/2 cup peeled, seeded and finely diced cucumber

Preparation

Heat oven to 350°. Cut 1/4 off each pita (a half-moon shape from 10 o’clock to 2 o’clock). Chop, transfer to a bowl and sprinkle with milk. Let soak 5 minutes. Drain and squeeze out excess milk. Puree soaked bread, onion, garlic, herbs and lemon juice in a blender or food processor. Transfer puree to a bowl. Add lamb, season with salt and pepper and combine. Form into 4 patties. Wrap pitas in foil and heat until warm, about 8 minutes. (Or place pitas between sheets of paper towel and microwave until warm, about 30 seconds.) Heat oil in a nonstick skillet over medium-high heat until hot. Cook burgers to medium, 2 to 3 minutes on each side. Whisk yogurt, mint, garlic, mustard and honey in a bowl. Stir in cucumber and season with salt and pepper. Open each pita, stuff with arugula and drizzle with some of the dressing. Add burger, tomato and red onion to pita. Sprinkle with feta. Serve leftover dressing on the side.