Tag Archives: Diabetes

Double Tomato Soup

Did you know that lower-sodium tomato or vegetable juice makes a convenient soup base? This creamy soup uses a ready-to-drink beverage plus diced fresh tomatoes for a double dose of flavor.

This soup makes a great, quick, light evening meal or something to fill a thermos and take to work on a chilly day for a warm lunch. Either way, it is easy to make, great to the taste and good for diabetics and non-diabetics alike.

Tomato Soup
Double Tomato Soup

 

 

 

 

 

 

 

Homemade Double Tomato Soup

  • Serves: 4
  • Serving Size: 1 cup
  • Prep Time: 15 minutes
  • Cooking Time: 15 minutes

Ingredients

  • 2 Tbsp olive oil
  • 1 medium onion, chopped
  • 1 garlic clove, minced
  • 1 ½ Tbsp all-purpose flour
  • 2 cups lower-sodium tomato juice (V-8 or other brand)
  • 1 cup seeded, diced fresh tomatoes
  • 2 Tbsp minced fresh oregano
  • ¼ tsp kosher salt
  • ¼ tsp freshly ground black pepper
  • 1 cup low-fat evaporated milk (optional)
  1. In a large saucepan, heat the olive oil over medium heat. Add the onion and sauté for 5 minutes, stirring occasionally. Add the garlic and sauté for 1 minute. Add the flour; stir and cook for 1 minute.
  2. Add the tomato juice and mix well, whisking if necessary to make sure that flour is dissolved. Add the tomatoes, basil, oregano, salt, and black pepper. Bring to boiling, lower the heat, and simmer for 5 minutes.
  3. (Optional) Add the evaporated milk; stir and cook for 1 minute. Do not boil.
  4. Serve immediately.

Per Serving: Calories 170, Total Fat 8 g (Sat. Fat 1.7 g),
Cholesterol 5 mg, Sodium 205 mg, Potassium 660 mg, Total Carbohydrate 20 g (Fiber 2 g, Sugars 14 g), Protein 7 g,
Phosphorous 175 mg
Choices: Fat-free Milk 0.5, Nonstarchy Vegetable 2, Fat 1.5

Pump It Up!!

Pump it up
Turkey Bacon, Lettuce and Cherry Tomato Salad

Today we look at how to get more for less. Add more volume, chew appeal and nutrition to a favorite dish while subtracting unwanted calories.

 

Our dish for today is a bacon, lettuce and tomato sandwich made on white bread with mayonnaise.

  • Calories 470
  • Saturated Fat 6.9 g
  • Carbohydrates 34 g
  • Sodium 1,130 mg

After our conversion to a clean salad with more fiber, no refined starch, and less sodium and fat than the sandwich:

  • Calories 140 (330 less)
  • Saturated Fat 1.7 g (5.2 g less)
  • Carbohydrates 8 g (26 g less)
  • Sodium 165 mg (965 mg less)

See how we do it and what dish we create…

Continue reading Pump It Up!!