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Soup and salad a winner winter

January 25, 2000

NEW YORK (AP) - Soup and salad make a good tummy-warming meal on chilly weekend afternoons or any evening after work. And, prepared with care, the meal can be nutritious without a lot of calories.

cont. from lifestyle

This recipe for Tomato-Basil Soup calls for low-fat milk. Add a salad of greens topped with apple slices, a few broken pecan halves and a dash of balsamic vinegar. Serve with chunks of peasant-style whole-grain bread.

Tomato-Basil Soup

  • 8 ripe plum tomatoes, or 16-ounce can tomatoes, drained
  • 1 medium onion, chopped
  • 1 tablespoon olive oil
  • 2 cloves garlic, crushed
  • 1 pinch ground red pepper
  • 1 tablespoon chopped fresh basil, or 1 teaspoon dried basil
  • 2 cups fat-free or low-fat milk
  • salt, to taste
  • black pepper, to taste
  • fresh basil leaves for garnish, optional


If you are using fresh tomatoes, blanch them for 10 seconds in a large pot of boiling water. Transfer them to a colander and cool slightly. Peel off skin. Cut in half, remove seeds and chop. In a medium saucepan, cook onion and olive oil over medium heat, stirring frequently, until golden brown, about 4 minutes. Add garlic and cook 1 minute. Add chopped tomatoes and cook, uncovered, over medium heat for 20 minutes. (For canned tomatoes, cut in half, remove seeds and chop. Decrease cooking time to 10 minutes.) Spoon 3/4 of the mixture into a food processor or blender container; puree until smooth. Return to saucepan. Add red pepper, basil and milk to pan. Heat until hot, but do not boil. Season to taste with salt and pepper. Divide soup into two warm bowls and serve immediately. Garnish with fresh basil leaves, if desired.

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Serves 2.




Nutrition information per serving, using fat-free milk: 220 calories, 28 grams carbohydrates, 8 grams fat, 5 milligrams cholesterol, 135 milligrams sodium.

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