Dietitian's tip:
Tomatoes are a good source of the antioxidant lycopene. Lycopene is best absorbed when the tomatoes have been cooked.
To make this plant based, use a milk substitute and leave out the cheese.
Number of servings
Serves 2
- DASH diet
- Weight management
- Low-fiber
- Low-fat
- Plant-based
- Meatless
- Diabetes meal plan
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 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. Serve immediately.
Nutritional analysis per serving
Serving size: About 1 1/2 cups
- Calories 178
- Total fat 2 g
- Saturated fat 1 g
- Trans fat 0 g
- Monounsaturated fat 0.5 g
- Cholesterol 5 mg
- Sodium 220 mg
- Total carbohydrate 31 g
- Dietary fiber 3 g
- Total sugars 22 g
- Added sugars 0 g
- Protein 9 g
DASH Eating Plan Servings
- Grains and grain products 1/2
- Dairy foods (low-fat or fat-free) 1/2
- Vegetables 4
Mayo Clinic Healthy Weight Pyramid Servings
- Protein and dairy 1/2
- Vegetables 4
- Carbohydrates 1/2
Diabetes Meal Plan Choices
- Milk and milk products 1/2
- Nonstarchy vegetables 4
- Starches 1/2
Aug. 02, 2022
