Makes 3 servings; about 4½ cups
Cooking tomatoes allows you to reap the benefits of the powerful antioxidant lycopene that isn’t readily absorbed in the body when they’re raw. The fresh basil gives even canned tomatoes a fresh-from-the-garden taste.
1/2 cup chopped onion
1 garlic clove, minced
2 (14-ounce) cans reduced-sodium chicken broth
1 (14.5-ounce) can diced tomatoes with juice
1 (12-ounce) jar roasted bell peppers, drained and rinsed
2 tablespoons finely chopped fresh basil, plus additional for garnish
Freshly ground black pepper,
to taste
2 ounces reduced-fat or nonfat cream cheese
Combine the onion, the garlic, and ½ cup of the broth in a medium saucepan over medium heat. Cook, stirring occasionally, until the broth evaporates and the onion starts to caramelize. (Do not burn or the onion will have a bitter flavor.) Add the remaining broth, the tomatoes, and the bell peppers. Simmer, covered, for about 10 minutes for flavors to blend. Remove from heat and stir in the basil. Season with black pepper.
Transfer half the soup to a food processor and add half the cream cheese. Process until still slightly chunky; do not puree. Repeat with the remaining soup and cheese. Reheat, ladle into three bowls, and garnish with the additional basil.
Per serving: Calories 159, Protein 7g, Total fat 5g, Sat fat 3g, Trans fat 0g, Cholesterol 15mg, Carbohydrate 24g, Dietary fiber 3g, Sodium 579mg