Tomato Basil Soup
A great way to pour one more serving of milk to help you and your family get key nutrients you need.
Prep time: 3 minutes
Cooking time: 10 minutes
Yield: 2 servings
8 ripe plum tomatoes or 1 16-oz can of tomatoes (drained)
1 medium onion, chopped
1 tablespoon olive oil
2 cloves garlic, crushed
1 pinch ground red pepper
1 tablespoon chopped fresh basil or 1 tsp dried basil
2 cups fat free or lowfat milk
Freshly ground pepper
Fresh basil leaves for garnish, optional
- In a large pot of boiling water, blanch the ripe tomatoes for 10 seconds.
- Transfer to colander; cool slightly. Peel off skin.
- Cut tomatoes in half; remove seeds and chop.
- In a medium saucepan cook the onion in olive oil over medium heat, stirring frequently, until golden brown, about 4 minutes.
- Add the garlic and cook 1 minute longer.
- Add the chopped tomatoes. Cook uncovered over medium heat for 20 minutes. (If using canned tomatoes, decrease cooking time to 10 minutes.)
- Spoon 3/4 of mixture into food processor or blender container; puree until smooth.
- Return to saucepan. Add red pepper, basil and milk to the soup.
- Heat until hot but do not boil. Season to taste with salt and pepper.
220 calories; 7 g fat; 1 g saturated fat; 5 mg cholesterol; 12 g protein; 30 g carbohydrate; 4 g fiber; 145 mg sodium; 295 mg calcium (30% of daily value).
* Nutrition figures based on using fat free milk.