Gazpacho with Scallion Swizzles
(makes 8 servings)
2 1/2 pounds (1,200 g) vine-ripened tomatoes
1 large cucumber, peeled, halved lengthwise and seeds scooped out
1 medium, 6 ounces (180 g) red bell pepper, seeded and chopped
1 small, 4 ounces (120 g) red onion, peeled and chopped
1 large clove garlic, minced
2 tablespoons (30 ml) red wine vinegar
1 tablespoon (15 ml) olive oil
3 cups (720 ml) low-sodium chilled vegetable juice cocktail
2 cups (480 ml) fat-free, low-sodium canned chicken or beef broth
1/4 cup (14 g) chopped fresh basil leaves
2 teaspoons (10 ml) Worcestershire sauce
1/2 teaspoon (2.5 ml) liquid hot pepper sauce or to taste
salt (optional) and freshly ground pepper
8 scallions, cleaned and trimmed, leaving about 3 inches (7.5 cm) green
- With a sharp knife, cut a small X in the bottom of each tomato. Put a large pot of water on the stove to boil. Once boiling, dip a tomato into the boiling water for 10 seconds, then plunge into a bowl of ice water. Repeat until all tomatoes have been dipped. Once cool enough to handle, slip off the skins, cut in half, and remove the seeds using a tiny spoon.
- Coarsely chop the tomatoes and place in a food processor or blender along with the cucumber, bell pepper, red onion, garlic, and red wine vinegar. Pulse until the vegetables are finely minced.
- Transfer mixture to a large bowl and stir in remaining ingredients except scallions. Cover and refrigerate for at least 4 hours or overnight.
- Using a sharp knife, cut the green ends of the scallions into thin lengthwise strips, leaving the white bulb intact. Place in ice water and cover until green ends have curled. Drain and store in a self-sealing plastic bag.
- When ready to transport to the picnic site, stir the gazpacho. Taste, adding salt, if using, and freshly ground pepper to taste. Transfer to a chilled thermos. Pack the bag of scallion swizzles in the iced cooler.
- When ready to serve, pour the gazpacho into 8 plastic cups, adding a scallion swizzle to each serving.
Per serving: 92 calories (21% calories from fat), 4 g protein, 2 g total fat (0.3 g saturated fat), 16 g carbohydrate, 4 g dietary fiber, 0 cholesterol, 195 mg sodium
Diabetic exchanges: 1 carbohydrate (3 vegetable)
Note: This is one of those occasions when sufficient vegetables in a dish equals 1 carbohydrate exchange.