Choose vegetables or fruit for a quick and healthy snack! Whole grain French bread or crackers topped with this delicious tomato mixture will help you meet your goal of 7–10 servings of Vegetables and Fruit daily.
8 medium Tomatoes, diced 8 medium
2 medium Onions, diced 2 medium
1 cup Fresh parsley, minced 250 mL
½ cup Fresh basil, minced or 2 teaspoons (10 mL) dried 125 mL
2 cloves Fresh garlic, minced 2 cloves
¼ cup Canola oil 60 mL
¼ cup White vinegar 60 mL
¼ cup Lemon juice 60 mL
½ tsp Salt 2 mL
½ tsp Pepper 2 mL
1. In a medium bowl, mix together tomatoes, onions, parsley, basil and garlic.
2. In a small bowl, mix together oil, vinegar, lemon juice, salt and pepper.
3. Add dressing to the tomato mixture and mix gently.
4. Serve bruschetta at room temperature on sliced whole grain French bread or crackers.
Makes 8 servings (250 mL/ 1 cup/ 184 g)
Per Serving: 100 calories, 7 g fat, (0.5 g saturated fat, 0 g trans fat), 160 mg sodium, 9 g carbohydrate, 2 g protein, 2 g fibre.
For more recipes, see Inspiring Healthy Eating at Healthyeatingstartshere.ca