Few things pair more perfectly than pasta and tomatoes, and few dishes capture the feeling of summer better than cool pasta salad. Best of all, along with its great taste, pasta salad with tomatoes has good nutritional value.
The recipe calls for Roma tomatoes, though any variety will do. Roma tomatoes, also known as Italian or Italian plum tomatoes, are pear or egg shaped tomatoes that are meatier and have fewer seeds, making them a great fit for salads. Tomatoes contain the cancer protective red pigment called lycopene. The green pepper, abundant in vitamin C, provides color and its flavor combines well with tomatoes.
- 8 ounces whole-wheat fusilli, farfalle, or other small pasta shape, cooked according to directions
- ¼ cup balsamic vinegar (red or white)*
- 4 tablespoons finely chopped fresh basil, divided
- 1 teaspoon turbinado sugar, optional
- Salt and freshly ground black pepper to taste
- ⅛ teaspoon crushed red pepper (or to taste)
- 3 tablespoons extra virgin olive oil, divided
- 4 cloves garlic, minced and divided
- 1 medium green bell pepper, finely chopped
- 4 plum or Roma tomatoes, coarsely chopped
- 1 slice whole-wheat bread (multigrain may be substituted)
- In bowl, cover and chill pasta.
- In large mixing bowl, combine vinegar, 2 tablespoons basil, sugar, salt, pepper, red pepper, 2 tablespoons oil, and half of minced garlic. Whisk to combine well. Add pasta, bell pepper, and tomatoes. Toss gently until well coated.
- In food processor or blender, place bread and pulse a few times to produce coarse crumbs. In a medium skillet, heat remaining oil over medium-high heat. Stir in breadcrumbs and garlic. Sauté about 1 ½–2 minutes until browned and crisp. Remove from heat and let cool.
- Top pasta with garlic crumbs and remaining basil. Serve.
Total fat: 6 g
Saturated fat: 1 g
Carbohydrate: 27 g
Fiber: 4 g
Protein: 5 g
Sodium: 25 mg
*Note: True balsamic vinegar is aged in wood containers that infuse cooked grape juice with a hint of wood flavor and a dark color. The basic difference between the red and white is that the latter is often aged in a stainless steel container. The flavors of the two are very similar, although many chefs say that the dark balsamic is slightly sweeter and tends to be a little more syrupy. Some also believe the white has more of a clean aftertaste. The main reason one would use white balsamic, rather than regular, is mostly aesthetic. It can be used with lighter colored foods, dressings, or sauces without any discoloring.
If I had to choose one dish to represent my childhood, it would be this. I call this version ‘new-style’ because the kale is cut into thin strips and is cooked only until crisp-tender, which differs from the more traditional version. Ines, my Portuguese friend back home, would be proud. Serve this with crusty bread alongside.
New-Style Caldo Verde
(Makes 4 to 6 servings)
- 2 tablespoons olive oil
- 1 ½ cups finely chopped yellow onions
- 1 tablespoon minced garlic
- 2 pounds Idaho potatoes, peeled and cut into ½-inch cubes
- 7 cups chicken stock or canned, low-sodium chicken broth
- Salt (if desired) and freshly ground black pepper, to taste
- ½ teaspoon crushed red pepper
- 8 ounces kale, large stems and ribs removed
- 8 ounces firm (smoked) chorizo or other hot smoked sausage, diced or crumbled
- ½ cup chopped fresh cilantro
- ¼ cup chopped fresh parsley
- 2 tablespoons chopped fresh mint
- Heat olive oil over medium-high heat in large soup pot, and add onions and garlic.
- Cook until onions are wilted, 4 minutes.
- Add potatoes and chicken stock, cover, and bring to boil.
- Season with salt and pepper, and add crushed red pepper.
- Reduce heat and simmer, uncovered, until potatoes are tender, 20 minutes.
- While potatoes are cooking, thinly slice kale. Set aside.
- When soup is thick and potatoes have begun to break down, add sausage and cook for 5 minutes.
- Stir in kale and simmer until leaves have softened but are still slightly crunchy and flavors have melded, 15 minutes.
- Stir in cilantro, parsley, and mint, and season to taste with salt and pepper. Serve hot.
Total fat: 19.6g
Recipe by Emeril Lagasse, photography by Steven Freeman from EMERIL 20-40-60: Fresh Food Fast, HarperStudio, New York, 2009, courtesy Martha Stewart Living Omnimedia Inc.