Low Fat Tomatada

Savor the vibrant flavors of **Low Fat Tomatada**, a light and wholesome twist on the classic Portuguese tomato-based dish. Packed with fresh, nutrient-rich ingredients like diced tomatoes, red bell peppers, and garlic, this recipe balances bold flavors with a low-fat profile, using just a teaspoon of olive oil. Enhanced with aromatic dried oregano and sweet paprika, the sauce is simmered to perfection and optionally paired with fresh spinach for an extra boost of greens. Simple to prepare in just 35 minutes, this versatile, one-pan delight can be served over rice, with crusty bread, or alongside lean protein for a satisfying and heart-healthy meal. Ideal for those seeking flavorful, low-fat dinner recipes, this tomatada is a must-try for healthy eating enthusiasts!

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 teaspoon Olive oil
• 3 Garlic cloves, minced
• 1 medium Yellow onion, diced
• 1 medium Red bell pepper, diced
• 4 medium Fresh tomatoes, diced
• 400 grams Canned crushed tomatoes, no salt added
• 1 teaspoon Dried oregano
• 1 teaspoon Sweet paprika
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Fresh parsley, chopped
• 125 milliliters Water or low-sodium vegetable broth
• 2 cups Fresh spinach (optional)

Directions

Step 1

Heat the olive oil in a large, non-stick skillet or saucepan over medium heat.

Step 2

Add the minced garlic and diced onion to the pan. Sauté for 2-3 minutes until the onion becomes translucent and the garlic is fragrant.

Step 3

Stir in the diced red bell pepper and cook for an additional 2 minutes.

Step 4

Add the diced fresh tomatoes, canned crushed tomatoes, dried oregano, sweet paprika, salt, and black pepper. Stir well to combine.

Step 5

Pour in the water or vegetable broth and bring the mixture to a gentle simmer.

Step 6

Let the tomatada cook uncovered for 15-20 minutes, stirring occasionally, until the fresh tomatoes break down and the sauce slightly thickens.

Step 7

Taste and adjust the seasoning if necessary, adding a pinch more salt or pepper if needed.

Step 8

Optionally, stir in the fresh spinach in the final 3-5 minutes of cooking until wilted.

Step 9

Remove from heat and sprinkle the chopped fresh parsley over the tomatada for a burst of freshness.

Step 10

Serve warm with crusty bread, over rice, or alongside a lean protein for a complete low-fat meal.

Nutrition Facts

Serving size	(1153.0g)

Amount per serving	% Daily Value*
Calories	406.2

Total Fat 16.6g	0%
Saturated Fat 2.4g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1383.3mg	0%
Total Carbohydrate 59.8g	0%
Dietary Fiber 19.1g	0%
Total Sugars 30.0g
Protein 15.7g	0%

Vitamin D 0IU	0%
Calcium 353.0mg	0%
Iron 9.3mg	0%
Potassium 3007.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 33.1%

Protein: 13.9%

Carbs: 53.0%