February is not only the month of love but, appropriately, Heart Health Month—an ideal time to cook nutritious, mouthwatering meals and be out of the kitchen in time to spend evenings with the ones you love! Afraid you need to choose between no-fuss cooking and good-for-your- family meals? With a single skillet, vitamin-rich tomatoes from Florida and a bit of international cooking ingenuity, it’s possible to have both!

“Beauty is more than skin deep with fresh tomatoes. They’re an all-natural way to get vitamins C and A, as well as lycopene, to keep bodies healthy and prevent diseases,” says Leah McLaughlin, nutrition director at Fitness magazine.

Studies point to the antioxidant lycopene, which tomatoes contain in abundance, as an agent in reducing the risk of cancer. The redder the tomato, the greater its lycopene content! To get the ripest tomatoes, keep them on a kitchen counter, stem side up, until they turn bright red.

So grab some juicy ripe tomatoes from Florida and a skillet and see how fast and easy it is to have delicious, nutritious meals your family will love.

With a hint of an Asian accent, Gingered Steak and Fresh Tomato Stir-Fry (photographed) teams up lean steak with flavorful fresh ingredients, including luscious tomatoes, vegetables, zippy ginger and garlic, to make a dinner that’ll add pizzazz to any winter evening. To speed up prep, use a variety of cut-up veggies from your supermarket salad bar.

Another one-pan meal starts with a quick sauce made with fresh tomatoes, capers, sliced black olives and Italian frying peppers. Steamed Flounder with Fresh Tomatoes and Peppers (photographed) transforms your favorite fish fillet into a healthful Mediterranean-inspired dinner in less than 25 minutes.

From one of the most romantic countries in the world, Italian food reflects the passion of Italians for quality. Their secret? Fresh ingredients! For example, quick-cooking Skillet Chicken Parmesan with Fresh Tomato Sauce starts with fresh tomatoes that are simmered briefly with onions, garlic and a splash of wine. Served with sautéed chicken cutlets topped with mozzarella and a slice of fresh tomato, this healthy version of a classic is a dish destined to become a family favorite!

For more information on the health benefits of tomatoes and great recipe ideas, visit www.floridatomatoes.org.

Cut tomatoes crosswise into 1/2-inch-thick slices; cut slices into quarters; set aside. In a large skillet, heat oil over medium-high heat. Add steak; cook until browned, about 5 minutes. Turn; cook until browned and medium-rare, 5 to 7 minutes. Remove to a platter; cover loosely with aluminum foil. To skillet add broccoli, mushrooms, green onions and garlic; cook covered, over medium heat, stirring occasionally, until just tender, about 5 minutes. Whisk together oyster sauce, 1/4 cup water, ginger and cornstarch. Add to vegetables in skillet; cook and stir until sauce thickens. Stir in snow peas; cover and remove from the heat. Meanwhile, thinly slice steak across the grain; cut slices in quarters. To skillet, add steak with any drippings and reserved tomatoes; cook stirringconstantly, just until heated through. Serve over steamed rice or fried noodles, if desired.

YIELD: 4 servings

Per serving: 316 calories, 29 gm protein, 19 gm carbohydrate, 14 gm fat

*Available in the Asian food section of supermarkets or substitute soy sauce.

Photo Number #: FTC-201
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STEAMED FLOUNDER WITH FRESH TOMATOES AND PEPPERS

2 tablespoons olive oil
1 cup chopped onion
2 1/2 cups diced Italian frying pepper, diced
4 fully ripened fresh Florida tomato, diced (about 4 cups)
1/4 cup slivered pitted black olives (preferably imported)
2 tablespoons capers
3 tablespoons chopped fresh parsley
4 flounder fillets or other thin, mild-flavored fish fillet (about 1-1/4 pounds)
1/2 teaspoon salt
1/8 teaspoon ground black pepper

In a large skillet, over low heat, heat oil. Cook and stir onion until tender, about 5 minutes. Add peppers and tomatoes; cover and simmer until the tomato releases juices, about 10 minutes. Stir in olives, capers and parsley. Arrange flounder on vegetables, spooning juices on top; sprinkle with salt and pepper. Cover and simmer until fish is cooked through, about 5 minutes.

YIELD: 4 servings

Per serving: 332 calories, 31 gm protein, 24 gm carbohydrate, 14 gm fat

Photo Number #: FTC-173
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SKILLET CHICKEN PARMESAN WITH FRESH TOMATO SAUCE

Core 2 tomatoes and cut four 1/4-inch-thick slices from the centers of each; set aside. Coarsely chop remaining ends of the tomatoes along with remaining whole tomato (makes about 2 3/4 cups); set aside. Season chicken with 1/4 teaspoon of the salt and the pepper. In a very large skillet (preferably nonstick) heat oil over medium-high heat. Add chicken; cook, turning once, until browned, about 2 to 3 minutes per side. Remove to a plate; cover loosely with aluminum foil. To skillet add onions and garlic; cook and stir, over medium heat, until softened and browned, about 7 minutes. Add wine, basil, remaining 1/4 teaspoon salt and reserved chopped tomatoes; cook until saucy, 8 to 10 minutes. Return cutlets to the skillet along with any juices on the plate. Sprinkle with 2 tablespoons of the Parmesan. Top each cutlet with one slice of mozzarella and a tomato slice; cover and heat just until the cheese melts. Sprinkle with the remaining 2 tablespoons Parmesan. Garnish with basil leaves if desired.

YIELD: 4 servings

Per serving: 429 calories, 49 gm protein, 19 gm carbohydrate, 17 gm fat