Fried green tomatoes are a Southern staple. And the good news is that the key ingredient offers a wealth of health benefits. Tomatoes contain three important antioxidants – beta-carotene, vitamin E and vitamin C – which are substances that help protect the body from damage that can cause cancer and other serious health problem. Tomatoes also provide a healthy dose of potassium, which is linked to lower blood pressure.
Now you can enjoy a lighter, healthier version of fried green tomatoes without worrying about collateral damage to your body. This version involves cooking in the oven, which produces a similar crunchy result but is much healthier than frying. You can try the same method with other Southern favorites, such as fried chicken. The end result is still delicious.
- 1/2 cup all-purpose flour
- 2 large eggs, lightly beaten
- 5 cups cornflakes, crushed
- Salt and pepper
- 1/4 teaspoon cayenne pepper
- 2 pounds firm tomatoes (any color), cut into 1/4-inch rounds
- Lemon wedges or ranch dressing, for serving
Tip: For fewer calories, try an olive oil-and-vinegar sip, horseradish sauce or a corn-and-black bean relish.
Preheat oven to 425 degrees. Place wire racks in rimmed baking sheets. Place flour, eggs, and cornflakes in three separate shallow dishes and season each with salt and pepper . Stir cayenne into flour mixture. Coat each tomato slice first in flour, then eggs, then cornflakes, pressing lightly to adhere. Arrange tomatoes in a single layer on racks and bake until deep golden brown, about 15 minutes, rotating sheets halfway through. Serve with lemon wedges on ranch dressing.
From Martha Stewart, Everyday Food, September 2012.