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Recipe: Zesty tomato soup

Dietitian's tip: Tomatoes are a good source of lycopene, an antioxidant that may help protect against cancer and cardiovascular disease. Lycopene is most plentiful in red tomatoes and is best absorbed when the tomatoes have been cooked.

Low fat = no more than 3 g of fat per serving 
SERVES 2

Ingredients

1 can (10.5 ounces) condensed low-sodium, low-fat tomato soup
1 can (10.5 ounces) filled with fat-free milk
1 medium tomato, chopped
1 tablespoon chopped fresh basil or cilantro
2 tablespoons croutons
1 tablespoon freshly grated Parmesan cheese


Directions

In a saucepan, add the soup and milk. Whisk together until smooth. Warm over medium heat about 7 to 10 minutes, stirring frequently. Add in the tomatoes and herbs. Cook an additional 5 minutes, stirring occasionally.

Ladle even amounts into individual bowls and garnish each serving with 1 tablespoon croutons and 1 1/2 teaspoons Parmesan cheese. Serve immediately.

Nutritional Analysis

(per serving)
Calories202 Cholesterol5 mg
Protein9 g Sodium681 mg
Carbohydrate35 g Fiber2 g
Total fat3 g Potassium570 mg
Saturated fat1 g Calcium182 mg
Monounsaturated fat1 g   
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
DIABETES MEAL PLAN EXCHANGES
Starches1
Milk and milk products1
Nonstarchy vegetables1
DASH EATING PLAN SERVINGS

ARTICLE TOOLS

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HEALTHY RECIPES


May 17, 2008