Beating high blood pressure with balsamic baked tomatoes with Parmesan crumbs

The complex flavour of balsamic vinegar is the result of its being aged in a succession of barrels, each made from a different kind of wood. This fruity vinegar is the perfect complement to a hearty cheese, like Parmesan, and firm, deep-red tomatoes. This delicious recipe is not only a crowd pleaser but also helps maintain blood pressure.

Preparation time 5 minutes

Cooking time 25 minutes

Serves 8

Tomatoes

• 4 large tomatoes (250 g /8 oz each)
• Salt to taste
• 2 slices (50 g/2 oz) whole-grain bread
• 45 ml (3 tbsp) Parmesan cheese
• 5 ml (1 tsp) olive oil

Glaze

• 75 ml (1/3 c) balsamic vinegar
• 30 ml (2 tbsp) light brown sugar
• 30 ml (2 tbsp) water

1. Preheat the oven to 200°C (400°F). Core tomatoes and cut in half horizontally. Place tomatoes, cut side up, in ceramic or glass baking dish large enough to hold them in a single layer. Sprinkle tomato halves with salt.

2. Place bread in food processor and pulse to fine crumbs. Combine crumbs, Parmesan and oil in small bowl. Sprinkle tomatoes with crumb mixture.

3. Bake, uncovered, until topping is just beginning to brown and tomatoes are heated through, about 25 minutes.

4. Meanwhile, combine vinegar, brown sugar and water in small skillet. Bring to a boil over high heat and cook until syrupy, about 3 minutes. Drizzle glaze over baked tomatoes.

• Use the balsamic-vinegar glaze to drizzle over cooked fish, such as grilled salmon.
• Parmesan is a flavour-packed cheese that holds up next to other strong flavours. To get the most out of the least amount of cheese, buy a chunk and grate it yourself. Already-grated cheeses are never as robust.

• To keep the saturated-fat levels in this dish low, the proportions of a typical cheese and crumb topping are shifted from mostly cheese to mostly bread crumbs.

Each serving provides:

Key nutrients: 60 Calories, 15 Calories from Fat, 2 g Fat, 0 g Saturated Fat, 0 g Trans Fat, 2 g Protein, 12 g Carb, 1 g Fibre, 60 mg Sodium

Blood pressure nutrients: 17 mg Vitamin C, 14 mg Magnesium, 237 mg Potassium, 28 mg Calcium