Heart Healthy, Diabetes Friendly and Delicious!
It’s the holiday season, and heavy meals with rich desserts seem to be everywhere. So lighten up for a weeknight meal this month with our Mexican Tomato Soup. It’s great with a salad on the side.
To make it more substantial, you can easily add one chopped corn tortilla to the pot while simmering for that corn-mesa flavor. Then add frozen corn kernels and/or canned black beans (drained) or even chopped cooked chicken after blending (or don’t blend at all for a chunky soup).
Mexican Tomato Soup
Yields 8, 1-cup servings
Ingredients:
1 teaspoon canola oil
1/4 teaspoon salt (or to taste)
1 small onion, chopped (about 1 cup)
1/2 to 3/4 teaspoons garlic powder
1 small jalapeno pepper, seeded and minced
1 teaspoon ground cumin
3/4 teaspoon dried oregano
4 cups low-sodium chicken broth
2 (14.5-ounce) cans n-salt-added diced tomatoes with juice
1/4 cup fresh lime juice
1/4 cup fat-free Greek yogurt
2 tablespoons chopped fresh cilantro leaves
Heat 1 teaspoon oil in a large heavy skillet over medium heat. Add the onion and cook for 5 minutes, stirring occasionally, until onion is soft and translucent. Add the jalapeno, garlic powder, cumin and oregano and cook for 1 minute more. Add the broth and tomatoes, bring to a boil, then reduce the heat to low and simmer for about 10 minutes. Stir in lime juice.
Remove pan from the heat. Puree with an immersion blender, leaving small chunks of tomato for texture (around 30 seconds). Serve hot, garnished with a dollop of Greek yogurt, a tortilla chip and a sprinkle of cilantro. Optional: Serve with warm corn or flower tortillas on the side.
Per serving: 73 Calories, 1g Fat (9/3% calories from fat); trace Saturated Fat; 7g Protein; 11g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 359mg Sodium. Exchanges: 0 Grain (Starch): 1/2 Lean Meal; 1 1/2 Vegetable; 0 Fruit; 0 Non-Fat Milk; 0 Fat.
Recipe is low fat, diabetic friendly, low calorie and gluten free.
Recipe courtesy of LowFatLifestyle.com. Visit them on the web and get more free recipes and healthy-cooking tips at www.lowfatlifestyle.com
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