Easy Cream of Tomato Soup
(makes 12 servings)
1 tablespoon (9 g) reduced-fat margarine
1 tablespoon (15 ml) canola oil
1 medium onion, 6 ounces (180 g), finely chopped
1/2 teaspoon (2.5 ml) crushed dried thyme
1/4 teaspoon (1.25 ml) crushed dried oregano
3 14 1/2 -ounce (435 g) cans no salt added diced tomatoes with their juice
5 cups (1.2 l) fat-free no salt added canned chicken broth
pinch cayenne pepper (optional)
freshly ground pepper to taste
2 12-ounce (360 ml) cans evaporated skim milk
- In a heavy soup pot, heat margarine and oil over medium-low heat. Add onion and cook, stirring frequently, until onion is very limp, about 10 minutes, taking care to not let the onion brown.
- Add thyme, oregano, tomatoes with their juice, and chicken brown. Bring to a boil; reduce heat to low and simmer, partially covered, for 20 minutes.
- Taste soup, adding cayenne and salt (if using) and pepper.
- Stir in evaporated milk and heat through. Do not let mixture actually boil. Transfer hot soup to pre-heated thermos containers. At the site, pour into cups and serve.
Per serving: 94 calories (19% calories from fat), 7 g protein, 2 g total fat (0.3 g saturated fat), 13 g carbohydrate, 1 g dietary fiber, 2 g cholesterol, 112 mg sodium
Diabetic exchanges: 1 carbohydrate (1/2 milk, 1 vegetable)