Low Fat Tomato-Basil Soup Recipe

Low Fat Tomato-Basil Soup Recipe

Ingredients

• 8 ripe plum tomatoes, or 16 ounces canned tomatoes, drained
• 1 medium onion, chopped
• 1 tablespoon olive oil
• 2 garlic cloves, crushed
• 1 pinch ground red pepper
• 1 tablespoon chopped fresh basil
• or 1 teaspoon dried basil
• 2 cups skim milk, or 1% low-fat milk
• salt, to taste
• freshly ground black pepper, to taste

Method

1. In large pot of boiling water, blanch the ripe tomatoes for 10 seconds.
2. Transfer to colander; cool slightly.
3. Peel off skin.
4. Cut tomatoes in half, remove seeds and pulp.
5. In medium saucepan, cook onion in olive oil about 4 minutes, stirring frequently, until golden brown.
6. Add garlic and cook 1 minute longer.
7. Add chopped tomatoes.
8. Cook uncovered for 20 minutes, over medium heat.
9. If using canned tomatoes, decrease cooking time to 10 minutes.
10. Spoon 3/4 of mixture into food processor or blender container; puree until smooth.
11. Return tomatoes to saucepan.
12. Add red pepper, basil and milk to the soup.
13. Heat until hot but do not boil.
14. Season to taste with salt and pepper.
15. Divide the soup into two warm bowls and serve immediately.
16. Garnish with fresh basil leaves, if desired.
17. Per serving: About 220 cal, 11g pro, 28g car, 8g fat, 32% cal from fat, 5mg chol, 135mg sod, 6g fiber.

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