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 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.
Basics
Low fat = no more than 3 g of fat per serving
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.
Serves 2
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