Diabetes Care and Education

Creamy and Chunky Tomato Basil Soup

Courtesy of:
Raquel Pereira MS RD LD

Ingredients:

• 1 cup milk, 1% fat
• 1 tbsp all purpose flour
• 1/8 tsp salt
• 1 tbsp olive oil
• 2.5 cups chopped tomato, fresh or canned
• ¼ cup fresh basil
• ¼ tsp rosemary, chopped, fresh or dried
• 1/8 tsp salt
• 2 oz fresh mozzarella, cubed small or in mini balls

Directions:

1. Place flour in a cup and add milk slowly and stirring well. Add 1/8 tsp salt. Place it in a small saucepan and take it to a boil, stirring non-stop. Take away from the heat.
2. Heat a medium skillet, add the olive oil, then the tomatoes. Let it cook for a couple of minutes. Add the black pepper, salt, rosemary and basil.
3. Mix the tomato mixture with the milk.
4. Finally, pour into soup bowls and place gently on top the fresh mozzarella. Garnish with a leave of basil.

Nutrition Facts Serving Size 1/2 of recipe Servings Per Recipe Amount Per Serving Calories 225 Total Fat 12.9g Saturated Fat 4.2g Monounsaturated Fat 5.4g Polyunsaturated Fat 1.0g Trans Fat 0g Total Carbohydrate 17.9g Dietary Fiber 2.8g Cholesterol 234.89mg Protein 6.5g Sodium 355.9mg




Exchanges per Serving 1/2 Milk 1 Vegetable 1/2 Medium-Fat Meat 2 Fat 1/2 Starches 1 Carbohydrate Choice