Looking for a low-calorie and healthy addition to your meals? Have you tried 1/2 cup of diced tomatoes with basil, garlic, and oregano? This flavorful combination packs only 50 calories per serving, making it a guilt-free indulgence.

Not only is this dish low in calories, but it also adds color and nutrients to your plate. Tomatoes are high in vitamin C, potassium, and lycopene, a powerful antioxidant that may reduce the risk of chronic diseases such as heart disease and cancer. Basil, garlic, and oregano are also rich in antioxidants, anti-inflammatory compounds, and essential oils that offer numerous health benefits.

In this article, we'll explore the flavors, health benefits, and versatility of this delicious tomato recipe.

The Flavors of Basil, Garlic & Oregano in Every Bite

The combination of fresh basil, minced garlic, and dried oregano adds a burst of flavor and aroma to this simple tomato dish. The fragrant herbs complement the sweetness and acidity of the ripe tomatoes, creating a perfect balance of flavors in every bite. You can adjust the amount of each herb to your preference or add other spices such as red pepper flakes or black pepper for extra heat. This tomato recipe is highly customizable and can be adapted to your taste buds or dietary needs.

Low-Calorie and Healthy

One serving of this tomato recipe contains only 50 calories, making it a great option for weight watchers or anyone who wants to maintain a healthy diet. The dish is also low in fat, sugar, and sodium, yet high in fiber, protein, and essential vitamins and minerals. Moreover, the ingredients used in this recipe are all-natural and free of preservatives, additives, or artificial flavors. You can ensure that you're getting the best quality and nutrition from your food by preparing this dish at home.

Adding Color and Nutrients to Your Plate

Tomatoes are known for their bright red color and juicy texture that can enhance any dish. In this recipe, the addition of fresh basil, minced garlic, and dried oregano gives an extra dimension of color and flavor to the tomatoes, making them even more appealing to the eye and palate. But the beauty of this dish goes beyond its appearance. Tomatoes are a good source of vitamin C, which can boost your immune system and protect your skin from damage. They are also rich in potassium, which can regulate your blood pressure and support your heart health. Basil, garlic, and oregano are potent herbs that may improve digestion, reduce inflammation, and lower your risk of chronic diseases.

Versatility in Foods and Dishes

This tomato recipe is not limited to one type of food or dish. You can use it as a topping for your pizza, a filling for your omelet, a side dish for your grilled chicken, or a dip for your tortilla chips. You can also mix it with other ingredients such as avocado, cucumber, feta cheese, or quinoa to create a more complex and satisfying meal. In addition, you can experiment with different types of tomatoes such as cherry tomatoes, heirloom tomatoes, or roma tomatoes, depending on your preference or availability. You can also substitute fresh herbs for dried herbs, or vice versa, for a different flavor profile.

A Perfect Pairing with Pasta and Salad

This tomato recipe is particularly suitable for pasta and salad dishes. It can add a light and refreshing touch to your pasta dishes, especially if you use a whole wheat or gluten-free pasta to make it even healthier. You can also toss it with some olive oil, lemon juice, and chopped herbs to make a simple yet flavorful salad dressing. If you prefer a more substantial meal, you can add some protein sources such as grilled chicken, shrimp, or tofu, and some crunchy vegetables such as bell peppers, carrots, or celery, to create a well-balanced and nutritious dish.

The Convenience of Pre-Diced Tomatoes

If you don't have fresh tomatoes or don't want to spend time dicing them, you can use pre-diced tomatoes that come in a can or a carton. They are as nutritious and flavorful as fresh tomatoes, but they save you time and effort in the kitchen. However, make sure to choose the ones that are low in sodium and without added sugar or preservatives. You can also drain the excess liquid before using them to avoid a watery texture.

Reducing the Risk of Chronic Diseases

Tomatoes are superfoods that are loaded with essential nutrients and antioxidants that can protect your cells from damage and reduce the risk of chronic diseases such as heart disease, cancer, and diabetes. They are particularly rich in lycopene, a powerful antioxidant that can prevent oxidative stress and inflammation in your body. When combined with herbs like basil, garlic, and oregano, tomatoes can amplify their health benefits by providing extra anti-inflammatory and antimicrobial properties. The phenolic compounds and essential oils in these herbs have been linked to various health benefits such as improving digestion, boosting immunity, and reducing cholesterol levels.

Anti-Inflammatory Properties for a Healthy Lifestyle

Inflammation is a natural process in your body that helps fight infections and repair tissues. However, chronic inflammation can lead to various diseases and conditions such as arthritis, asthma, and obesity. Eating foods that have anti-inflammatory properties can help reduce inflammation and promote healing. This tomato recipe is a great source of anti-inflammatory compounds such as lycopene, vitamin C, and phenolic acids that can prevent or reduce inflammation. Basil, garlic, and oregano are also rich in volatile oils that have been shown to have anti-inflammatory effects.

The Benefits of Lycopene in Tomatoes

Lycopene is a carotenoid pigment that gives tomatoes their red color. It is a potent antioxidant that can neutralize harmful free radicals in your body and protect your cells from damage. Lycopene has been linked to various health benefits such as reducing the risk of heart disease, cancer, and macular degeneration. The amount of lycopene in tomatoes may vary depending on their ripeness, variety, and processing. However, cooking tomatoes or using them in combination with oil can enhance the absorption of lycopene in your body. This tomato recipe contains not only fresh tomatoes but also a mixture of herbs and olive oil that can boost the bioavailability of lycopene.

The Perfect Ingredient for a Fresh Salsa

Salsa is a popular dip that is easy to make and great for any occasion. You can use this tomato recipe as a base for your salsa and add other ingredients such as onion, jalapeno, lime juice, and cilantro to create a bold and zesty flavor. You can also adjust the spiciness level to your taste by adding more or less chili pepper. Salsa can be served with tortilla chips, tacos, grilled meats, or as a topping for your baked potatoes. It's also a healthy alternative to creamy dips that are high in fat and calories.