Q. Several of my favorite recipes use sun-dried tomatoes. I am curious about the nutritional makeup of sun-dried (not oil-packed) versus fresh tomatoes. Are they as good for you or is something lost during processing?
Maureen Delaney, Oak Park
A. Sun-dried tomatoes have many benefits, especially in terms of convenience and year-round availability, but nutritionally speaking, they cannot substitute for fresh tomatoes. When foods are dried, they lose some nutrients.
A medium fresh tomato contains 24 milligrams of vitamin C (ascorbic acid)–about 40 percent of the Recommended Daily Allowance of 60 milligrams.
Vitamin C is a water-soluble vitamin. When tomatoes are dried, much of the vitamin C is lost with the moisture that is removed. A half-ounce portion of sun-dried tomatoes (about 7 pieces) contains about 7 milligrams of vitamin C. Thus, the drying process reduces the tomato from one of the best sources of ascorbic acid to a poor substitute.
Also, when moisture is removed from foods the natural sugars, starches and sodium levels become concentrated–increasing calories and other nutrients. A medium tomato has 26 calories; a 1-ounce serving of sun-dried tomatoes contains 73 calories.
The sodium level also increases substantially–from 11 milligrams for a fresh tomato to 594 milligrams for a 1-ounce serving of sun-dried, which accounts for its salty flavor.
However, sun-dried tomatoes in small amounts are an excellent flavor enhancer for dishes. When using them in a recipe, I recommend rehydrating them in simmering water for several minutes. Their skins will soften and they’ll be easier to eat.
Q. I have many slices of bread in my freezer that I would like to use. Do you have a simple garlic crouton recipe?
LaVerne Bock, Chicago
A. There are two different methods for making croutons, baking and sauteeing. Both methods require olive oil or butter.
Olive oil is used more often when sauteeing because it does not burn as easily as butter. However, when baking croutons, either butter or oil is suitable. To vary the flavor of the croutons, add Parmesan cheese, herbs or different hot peppers in place of or in addition to the garlic.
SAUTEED GARLIC CROUTONS
Preparation time: 5 minutes
Cooking time: 3-4 minutes
Yield: 4 servings
3 tablespoons olive oil
2 small cloves garlic, peeled
3 to 4 slices bread, crusts removed, cut into 1/2-inch cubes
1. Heat oil in large skillet over medium heat; add garlic and cook 1 minute. Add bread cubes. Cook, stirring until bread is golden on all sides, 3 to 4 minutes (do not let garlic burn).
2. Discard garlic; let croutons cool. Store in airtight container.
Nutrition information per serving:
Calories …… 150 Fat ………… 11 g Cholesterol .. 0 mg
Sodium ….. 110 mg Carbohydrates .. 11 g Protein ……. 2 g
BAKED GARLIC CROUTONS
Preparation time: 5 minutes
Cooking time: 10-15 minutes
Yield: 4 servings
1/4 cup (1/2 stick) butter, melted
2 cloves garlic, minced
3 to 4 bread slices, crusts removed, cut into 1/2-inch cubes
1. Heat oven to 300 degrees. Combine melted butter and garlic in large bowl. Add bread cubes; stir gently to coat. Place bread on baking sheet in single layer. Bake, turning once during baking, until bread is golden on all sides, 10 to 15 minutes. Let croutons cool. Store in airtight container.
Nutrition information per serving:
Calories ……. 160 Fat ………… 13 g Cholesterol .. 30 mg
Sodium …… 230 mg Carbohydrates .. 11 g Protein …….. 2 g
