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Super Sun-Dried Tomatoes! 3 Allergy-Friendly Recipes

Super Sun-Dried Tomatoes

by Linda Marienhoff Coss


I just love sun-dried tomatoes!  Packed with flavor, they add a wonderful burst of taste to so many dishes, from meat and poultry to pasta, rice, potatoes, and more.


tomato-sundriedBack before modern canning methods were available, the Italians would set fresh tomatoes out to dry on top of their tile roofs.  They would then save these sun-dried tomatoes for use during the winter months when fresh tomatoes were not an option. Now, of course, this delicious ingredient is conveniently available at your local supermarket. You can purchase sun-dried tomatoes dry, and rehydrate them in boiling water before adding them to your favorite food, or you can opt for jars of sun-dried tomatoes (either whole or julienne-sliced) packed in oil and ready to use.


Buy a jar or package or two and improvise. Sprinkle sun-dried tomatoes on a salad, add them to pasta, mix them with roasted potatoes – the possibilities are endless! Just be sure to check with the manufacturer regarding any cross-contamination issues, as many companies make their sun-dried tomatoes and their pesto (which contains nuts) on the same lines.


Here are three sun-dried tomato recipes for you: a fast and easy entree, a terrific spread, and a rice dish to rival your favorite boxed mix.



Simply Sensational Chicken Sauté


Serve this simple to make dish over white rice, accompanied by a mixed green salad and crusty bread, for non-stop compliments at your next dinner party.


Preparation time:  10 minutes 

Cooking time:  10 minutes


2 boneless, skinless chicken breast halves

1 (8 ounce) package fresh button mushrooms

3 green onions

3/4 cup julienne-sliced sun dried tomatoes in oil, drained, reserve oil

2-1/2 tablespoons olive oil from tomatoes, divided use

1 tablespoon Chinese 5-Spice Seasoning, divided use


Slice chicken breast halves into thin strips, and then cut strips into 1-inch pieces. Set aside.


Slice mushrooms. Chop green onions (including green tops). Set aside.


Heat 1/2 tablespoon oil in 12-inch skillet over medium-high heat. Add chicken and 1/2 tablespoon Chinese 5-Spice Seasoning; sauté for 3 minutes. Add sliced mushrooms, sun-dried tomatoes, and remaining 1/2 tablespoon Chinese 5-Spice Seasoning; sauté for an additional 3 minutes. Mix in green onions and remaining oil and cook just until heated through (approximately 30 seconds). Serve immediately, over rice.


Makes 4 servings.


Reprinted with permission from What’s to Eat? The Milk-Free, Egg-Free, Nut-Free Food Allergy Cookbook by Linda Marienhoff Coss, available at



Sun-Dried Tomato Spread


This is an incredibly easy-to-make spread that always gets rave reviews at parties.


Preparation time: 3 minutes


1 (8-1/2 ounce) jar sun-dried tomatoes packed in oil, room temperature, not drained

1 teaspoon bottled minced garlic

1/4 cup firmly packed fresh basil leaves

1/4 cup firmly packed fresh parsley leaves


Place all ingredients in a food processor that has been fitted with the metal blade. Process until pureed and well blended. Serve either cold or at room temperature, with crackers --it goes especially well with “water crackers".


Makes 1 cup of spread.


Reprinted with permission from What Else is to Eat? The Dairy-, Egg-, and Nut-Free Food Allergy Cookbook by Linda Marienhoff Coss, available at


Photos courtesy of Melanie Carver


Sun-Dried Tomato Rice


If you love the taste of sun-dried tomatoes, but someone else in your household does not, you can easily set aside their rice serving before adding in the tomatoes and seasonings.


Preparation time: 5 minutes

Cooking time: 25 minutes


2 cups water

1 tablespoon butter or margarine

1 cup long grain white rice

1/3 cup julienne sliced sun-dried tomatoes packed in oil, drained

1 teaspoon bottled minced garlic

1/2 teaspoon lemon pepper

1/8 teaspoon ground cloves

(optional) salt to taste


Place water and butter or margarine in 2-1/2 or 3-quart pot. Cover and bring to a boil over high heat. Reduce heat to low and stir in rice; cover and cook over low for 20 minutes or until all water has been absorbed. Stir in remaining ingredients. Serve hot.


Makes 4 servings (3/4 cup each).


Reprinted with permission from What’s to Eat? The Milk-Free, Egg-Free, Nut-Free Food Allergy Cookbook by Linda Marienhoff Coss, available at





Images (2)
  • Sun-Dried Tomatoes: Sun-dried tomato recipes in KFA's blog
  • Sun-Dried Tomato Spread: Sun-dried tomato recipes in KFA's blog

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Comments (3)

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I have ones that are just dried tomatoes "Bella Sun Luc"i- Nut free sun dried tomatoes were really hard to find, no matter the form. I found that one brand, but never called to confirm if they are around nuts. there are no warnings on the package, and as it turns out, my child ended up being allergic to the tomatoes.

I assume the dried one not in oil may need some oil added in to compensate, or be heated with water, I can't remember if the dried ones are dehydrated or slightly plump. HTH


We manage: MCAS, EoE, EDS, IgE allergies, reflux and asthma.

Thanks for the recipes! These all look delicious!

Lynn - ANA loperamide (immodium); mom to:
Sam (7/2006) - breastfed 7/06 to 4/09; allergic to: egg, sesame, fish; IOFC to baked cheese, baked milk, milk, peanut, tree nuts, baked egg = pass.; IOFC to sesame = fail
Max (9/2009) - breastfed 9/09 to 1/12; Asthma; IOFC milk, egg, peanut, sunflower, tree nuts = pass

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