Easy Cream of Tomato Soup

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)
salt (optional)
freshly ground pepper to taste
2 12-ounce (360 ml) cans evaporated skim milk

  1. 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.
  2. 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.
  3. Taste soup, adding cayenne and salt (if using) and pepper.
  4. 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)