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)

Calories	202	Cholesterol	5 mg
Protein	9 g	Sodium	681 mg
Carbohydrate	35 g	Fiber	2 g
Total fat	3 g	Potassium	570 mg
Saturated fat	1 g	Calcium	182 mg
Monounsaturated fat	1 g