Sick of the same old risotto? Swap 1 3/4 cups stock for a 400g tin of diced tomatoes and add peas, ham and low-fat grated cheese. It’s a guaranteed hit with the kids!
2. Simple side dish
In a saucepan, combine a tin of chopped tomatoes with 1 1/2 cups thinly sliced fresh vegies. Simmer over medium heat until tender, and serve with a sprinkling of parmesan, parsley and pepper.
3. Pasta, faster
This simple sauce is bursting with flavour: pan-fry a clove of crushed garlic and 1 diced onion in a light spray of oil over medium heat until softened. Add ground black pepper, chopped basil and 1 cup white wine. Reduce by half. Pour in a tin of diced tomatoes. Simmer for 10 minutes, then serve over pasta. Perfecto!
4. Juice boost
When using drained tomatoes in another recipe, save the juice and mix it with fruit juice (such as orange/mango, pineapple or carrot juice) for a sweet, antioxidant-rich drink.
5. Spanish prawns
Gently pan-fry prawns until almost cooked. Pour over a can of tomatoes and add chopped basil, oregano, olives, garlic, lemon zest and juice. Simmer for 5–10 minutes and serve over couscous.
6. Cheesy tomato muffins
Make savoury muffins with tinned tomatoes: combine 2 cups self-raising flour with 3/4 cup diced tomatoes (drained), 1/2 cup skim milk, 1/4 cup olive oil and 2 eggs. Stir in 1 cup drained corn kernels, 1/4 cup low-fat grated cheese and 1 grated zucchini. Bake for 12–15min at 200°C.
Store-bought salsas often contain a lot of sodium – make your own by mixing a tin of diced tomatoes with chopped red onion, minced garlic, corn, chopped coriander, chilli powder and a squeeze of lime.
8. Seriously souper
Try this incredibly tasty soup: in a soup pot, pan-fry chopped onion, garlic, three stalks diced celery and lean shortcut bacon. Pour in 2 cans tomatoes; bring to the boil, cover and simmer for 10 minutes. Blend to a smooth consistency, then stir in 1 cup skim milk. Heat through before serving.
9. Tomato chutney
In a food processor, combine 400g tinned tomatoes, 1 chopped garlic clove, 1 1/2 tablespoons brown sugar, 1 tablespoon grated ginger and 1 teaspoon each cumin and ground chilli. Process until smooth.
10. Chilli con veg
Make your own chilli – minus the excess fat! Pan-fry onion and garlic, add chopped chilli and vegies of your choice, then simmer with tinned tomatoes. Stir in a pinch of cumin, kidney beans and Mexican beans, then simmer until thickened. Serve over rice and garnish with reduced-fat grated cheese.
We recommend using no-added-salt varieties of tinned tomatoes to reduce your sodium intake.