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Saturday, June 30, 2012

Welsh Rabbit (Low-Carbed)

As kids, one of our favorite treats was cheese toast.  When we lived in England, we were introduced to a local version of Welsh Rabbit--tomatoes on cheese toast.  From then on, whenever we had cheese toast, we wanted tomatoes.  As it was explained to us, Welsh Rabbit originated when the poor people had no meat.  They used heavy whole wheat bread and rich cheddar to make a hearty dish.  Some people made a cheese sauce and poured it over bread, but the way it was shown to us was similar to the way we made cheese toast--they just added tomatoes.

I haven't eaten bread [regularly] in years, but I really missed the taste of Welsh Rabbit.  I decided to make it without the bread--and it worked!  I get the wonderful taste of ripe tomatoes and rich Cheddar cheese--without the wheat.

To make this recipe, you'll need the following ingredients:
ripe tomato, 3" in diameter
4 basil leaves, fresh
1 oz cheese (your choice, but I think Cheddar is best)

When choosing tomatoes, try for the ripe tomatoes of summer.  However, if it's winter, buy the vine-ripened organic tomatoes.  It's important for the tomato to be ripe.

Core the tomato and then slice it into 1/2 inch slices.  Lay the slices in a baking dish sprinkled with olive oil.  Snip the basil over the tomatoes.  Sprinkle with a bit of onion/garlic powder--or use fresh garlic (if you do, don't forget to add the carbs).  

Place the baking dish under the boiler, set on high, and broil for about 10 minutes.  You want the tomatoes to be warm through--but not mushy.  These could have been boiled a few minutes longer, but I was impatient.

When the tomatoes are cooked through, sprinkle the shredded Cheddar over the tomatoes and put back under the broiler until the cheese is melted--about 2 minutes.

Portion out and enjoy--or eat the whole thing yourself!  And, I'm warning you...this dish can be addictive!

Nutrition Facts

User Entered Recipe
  2 Servings

Amount Per Serving
  Calories 72.3
  Total Fat 4.6 g
      Saturated Fat 2.7 g
      Polyunsaturated Fat 0.3 g
      Monounsaturated Fat 1.3 g
  Cholesterol 12.6 mg
  Sodium 84.2 mg
  Potassium 218.1 mg
  Total Carbohydrate 4.4 g
      Dietary Fiber 1.0 g
      Sugars 0.1 g
  Protein 4.3 g

  Vitamin A 14.6 %
  Vitamin B-12 2.0 %
  Vitamin B-6 4.3 %
  Vitamin C 15.5 %
  Vitamin D 0.0 %
  Vitamin E 2.0 %
  Calcium 11.2 %
  Copper 3.7 %
  Folate 4.2 %
  Iron 3.0 %
  Magnesium 3.7 %
  Manganese 5.6 %
  Niacin 3.0 %
  Pantothenic Acid     2.6 %
  Phosphorus     8.5 %
  Riboflavin 5.9 %
  Selenium 3.5 %
  Thiamin 3.7 %
  Zinc 3.4 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutritional Value from SparkPeople Recipe Builder

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