Super-Bowl Tomato Soup - 12g Carbs, 2g Fiber
From: American Institute for Cancer Research
The big game isn't far away and that means the last football bash
of the season. But serving up the standard chips and dip can make
calories add up fast. Pass around this thick and intensely flavorful
soup right before the game starts. Whole tomatoes pack cancer-fighting lycopene and substituting this recipe for the canned soup cuts way down on the sodium. It's great sipped from a mug and weighing in at only 70 calories a serving, it can help you feel full without splurging on the bad stuff later.
Servings: 6
1 Tbsp extra virgin olive oil
1 cup chopped onion
1/3 cup chopped scallions, green and white parts
1 (28-oz can) no-salt added whole tomatoes in tomato sauce
3 marinated sun-dried tomato halves, rinsed and chopped
1 tsp dried basil
1/2 tsp sugar
1 cup low-sodium tomato juice
Salt and freshly ground pepper
Garlic croutons, if desired, for garnish
In small Dutch oven or large, heavy saucepan, heat oil over medium-high heat. Add onions and scallions, and cook until onions are soft, about 5 minutes, stirring occasionally. Add tomatoes one at a time, holding each over the pot and crushing it through your fingers. Add tomato sauce remaining in can. Add sun-dried tomatoes, basil, and sugar. Bring to a boil, reduce heat, cover and simmer soup for 20 minutes.
Using immersion blender, food processor or regular blender, puree soup until it is pulpy to smooth, as you prefer. Blend in tomato juice. Season soup to taste with salt and pepper. Serve immediately, garnished with croutons, if using. Or cool soup and refrigerate, tightly covered, for up to 3 days.
Servings: 6
Nutrition per Serving:
71 Calories, 2.5g Fat, < 1g Sat Fat, 2g Protein, 12g Carbs, 2g Fiber,
64mg Sodium
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