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.
- 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
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 chopped tomato 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
|Serving size: About 1.5 cups|
|Total fat||3 g||Total carbohydrate||33 g|
|Saturated fat||1 g||Dietary fiber||2 g|
|Monounsaturated fat||< 0.5 g||Protein||10 g|
|Protein and dairy||1/2|
|Milk and milk products||1|
|Dairy foods (low-fat or fat-free)||1|