Tasty tomatoes: Affordable and healthy tomato-based recipes

Great on your table, even better in your body. Like other fruits and vegetables that come in bright red, yellow and orange hues, tomatoes are rich in lycopene. This antioxidant fights free radicals that damage your cells; in other words, lycopene-rich food like tomatoes may not only slow skin aging, but can help lower the risk of stroke and many types of cancer. For the diet-conscious out there, tomatoes are also low in sodium, cholesterol and fat.

Best of all, tomatoes are yummy! It’s easy to get more of the juicy reds into your diet. They’re affordable and make a stellar combo with salads, pasta, stews, salsas and more. Here are three recipes to try this weekend, prepared by Chef Tatung Sarthou for “Good News.”


Kinamatisang daing
Cook and prep time 25 minutes, serves three | Budget: P90
2 daing na bangus
6 large tomatoes, sliced
3 cloves garlic, finely chopped
1 large onion, sliced
Sugar
Salt and pepper

Fry the daing na bangus and set aside. In the leftover oil, saute the garlic and onions until fragrant. Add the tomatoes, crushing them with a spoon to bring out the juice. Bring to a boil and season to taste with salt, pepper and sugar. Once the tomatoes are mushy, add the cooked daing and cook for one to two minutes.

“‘Yung kamatis, bagay na bagay sa isda kasi ‘yung alat ng isda at asim ng kamatis ay nagbibigay ng balance,” says Chef Tatung.


Tomato and rice soup
Cook and prep time 40 minutes, serves four | Budget: P80
Because tomatoes are naturally juicy, they’re good for soups, too. This “comfort food” recipe is extra-filling thanks to the rice. “Ito, pwedeng gamiting ‘yung mga tira-tirang kanin,” says Chef Tatung. Waste not, want not!

6 large tomatoes, chopped
1 large onion, chopped
3 cloves garlic, chopped
3 cups chicken stock
1 chicken breast filled, boiled and shredded
1 cup cooked rice
1 stalk celery, chopped
1 carrot, diced
1 handful corn kernels
Fresh coriander

In a large pan, saute the onions. Once the onions are translucent, add the celery and carrots. Once the carrots begin to soften, add the garlic and cook until fragrant. Add the tomatoes. Once mushy, add the chicken stock, corn, and rice.

Bring to a boil and cook for two to three minutes. Add the chicken and season with salt and pepper. Tear off some coriander and add to taste. Remove from heat and serve.


Tomato jelly
Cook and prep time 20 minutes, serves six | Budget: P60
1 pack gelatin powder, unflavored
100 grams tomato puree (for best results, peel tomatoes, remove seeds and puree using blender)
¼ cup sugar
Equal amounts of milk and water according to direction on gelatin pack 

Dissolve the sugar in water over low heat. Without bringing to a boil, add the gelatin powder and stir until dissolved. Add the tomato puree and milk. Once mixed, pour into a mold and refrigerate until set. —Cristina Tantengco/CM, GMA News