(Recipe) Bruschetta with Basil, Garlic and Olive Oil

Italian cooking is sometimes known for calorie-laden pastas and rich desserts, but bruschetta is different. A single serving of this recipe has only 140 calories and is loaded with vitamins. The main ingredient, tomatoes, are brimming with lycopene, an antioxidant thought to lower “bad” LDL cholesterol, improve heart health, build strong bones, and prevent certain cancers.

Basil, garlic, and olive oil give bruschetta its savory pesto-like taste. Make a point to whip up some bruschetta at the end of the summer when your garden overflows with fresh, ripe tomatoes.

Recipe: Tomato Bruschetta
Makes 6 servings

Ingredients
1 pound red ripe tomatoes
2 cloves garlic, minced
3/4 cup fresh basil leaves
Pinch crushed red pepper
3 tablespoons olive oil
8 ounces French bread loaf — cut into 1/2″ slices

Directions
1. Peel the tomatoes using a soft peeler and then dice them.

2. Mince the garlic onto a cutting board. Add the basil, crushed red pepper, and salt. Chop together to make a rough pesto and toss in with the tomatoes. Mix it with the olive oil. Taste and correct the seasonings by adding more salt or red pepper flakes as needed. The tomatoes may be used immediately or left to rest for one to two hours at room temperature to develop the flavors.

3. Lightly brush each slice of bread with olive oil on both sides. Grill or broil the bread to thoroughly toast just before serving. If desired, rub each slice with a peeled clove of garlic

4. Stir the tomatoes well and spoon it onto the bread. Serve it immediately.

Nutritional Information
(Per serving)

Calories – 180
Carbohydrates – 23 gm
Protein – 4 gm
Cholesterol – 0 mg
Fiber – 2 gm
Total fat – 8 gm
Saturated fat – 1 gm
Sodium – 237 mg

Meet the Author

Heather Klug, MEd RD is a registered dietitian and cardiac educator at the Karen Yontz Women's Cardiac Awareness Center inside Aurora St. Luke's Medical Center in Milwaukee, WI.

Read more posts from this author

The information presented in this site is intended for general information and educational purposes. It is not intended to replace the advice of your own physician. Contact your physician if you believe you have a health problem.

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