Spicy Tomato Soup - 11.6g Carbs, 3.5g Fiber, 7.5g Sugar
From: www.chow.com
Nutrition from: www.caloriecount.about.com
Adapted from "Stir: Mixing It Up in the Italian Tradition"; by Barbara Lynch
Leave the can of instant tomato soup on the shelf and whip up Barbara
Lynch's fresh, snappy version. The chef-owner of six locales in Boston,
including No. 9 Park and Menton, suggests serving her soup with a crispy,
oozy grilled cheese sandwich.
Difficulty: Easy
Total: 1 hr 15 min
Servings: 6
2 Tbsp extra-virgin olive oil
1 small yellow onion, peeled, halved, and sliced into 1/4-inch-thick slices
1/2 to 1 tsp red pepper flakes
2 (28oz cans) whole tomatoes
1 1/2 cups water
1/4 cup loosely packed fresh basil leaves
Kosher salt
Freshly ground black pepper
Creme fraiche, for garnish (optional)
1. Heat the olive oil in a large saucepan over medium heat until
shimmering. Add the onions and red pepper flakes and cook, stirring
occasionally, until the onions are translucent and very tender, about
10 minutes.
2. Stir in the tomatoes and their juices, plus the water, and bring
to a boil. Reduce the heat to low and simmer, stirring occasionally,
until the flavors have melded, about 30 minutes. Add the basil, season
with salt and pepper, remove from the heat, and let cool briefly, about
5 minutes.
3. Set a fine-mesh strainer over a large, heatproof bowl. Using a blender,
puree the soup in batches until smooth, removing the small cap from the
blender lid (the pour lid) and covering the space with a kitchen towel
(this allows steam from the hot soup to escape and prevents the blender
lid from popping off). Pour the blended soup through the strainer, pressing
on the solids with a rubber spatula or ladle; discard the solids. Taste
the soup and season with additional salt and pepper as needed.
4. Return the soup to the saucepan and reheat on medium low until hot.
If you choose, serve topped with a tablespoon of creme fraiche.
Nutrition from: www.caloriecount.about.com
Servings: 6
Serving Size: 355g
Nutrition per Serving:
145 Calories, 97 Calories from Fat, 10.8g Total Fat, 0.7g Saturated Fat,
0mg Cholesterol, 43mg Sodium, 11.6g Total Carbs, 3.5g Dietary Fiber,
7.5g Sugars, 2.8g Protein
Vitamin A 46% - Vitamin C 58% - Calcium 3% - Iron 5%
Nutrition Grade: A-
Good points:
No cholesterol
Low in sodium
High in potassium
Very high in vitamin A
Very high in vitamin C
Bad points:
High in sugar
~~~~~~~~~~~~
With:
6 Tbsp fat free plain yogurt instead of creme fraiche = 1 Tbsp per serving.
Servings: 6
Serving Size: 355g
Nutrition per Serving:
100 Calories, 46 Calories from Fat, 5.1g Total Fat, 0.7g Saturated Fat,
0mg Cholesterol, 53mg Sodium, 12.8g Total Carbs, 3.6g Dietary Fiber,
8.5g Sugars, 3.2g Protein
Vitamin A 46% - Vitamin C 58% - Calcium 6% - Iron 5%
Nutrition Grade: A
Good points:
No cholesterol
Low in sodium
High in dietary fiber
High in manganese
High in potassium
Very high in vitamin A
High in vitamin B6
Very high in vitamin C
Bad points:
Very high in sugar
