Zesty tomato soup
Dietitian's tip: Tomatoes are a good source of lycopene, an antioxidant that may help protect against cancer and cardiovascular disease. Lycopene is most plentiful in red tomatoes and is best absorbed when the tomatoes have been cooked.
SERVES 2
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 about 7 to 10 minutes, stirring frequently. Add in the tomatoes 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 cheese. Serve immediately.
Nutritional Analysis(per serving)Calories 202 Cholesterol 5 mg
Protein 9 g Sodium 681 mg
Carbohydrate 35 g Fiber 2 g
Total fat 3 g Potassium 570 mg
Saturated fat 1 g Calcium 182 mg
Monounsaturated fat 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Carbohydrates 1 1/2
Protein and dairy 1/2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Milk and milk products 1
Nonstarchy vegetables 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Dairy foods (low-fat or fat-free) 1
http://www.mayoclinic.com/health/hea...ecipes/NU00581
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