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Ингредиенты
- Â Â Nonstick vegetable oil spray
- 1 lrg onion thinly sliced
- 2 lb plum tomatoes halved lengthwise
- 1 lb carrots peeled, and
- Â Â cut into 1/2"-thk rounds
- 2 x garlic cloves unpeeled
- 1 Tbsp. extra virgin olive oil
- Â Â Salt to taste
- Â Â Freshly-grnd black pepper to taste
- 2Â 1/2 c. water
- 2Â 3/4 c. low-fat (1%) lowfat milk
- 1/2 c. thinly-sliced fresh basil
Инструкции
- Preheat oven to 400 degrees. Spray large rimmed baking sheet with nonstick spray. Arrange onion, tomatoes, carrots and garlic cloves on prepared baking sheet. Drizzle with oil. Sprinkle with salt and pepper.
- Roast till vegetables are tender and brown, turning occasionally, about 55 min. Cold slightly. Peel garlic cloves. Transfer vegetables to large bowl (don't clean baking sheet).
- Add in 1 c. water to baking sheet, scraping up browned bits; add in to blender, then add in half of vegetables and puree till smooth. Transfer to large saucepan. Add in remaining vegetables and 1 1/2 c. water to blender and puree. Transfer to same saucepan.
- Gradually add in sufficient lowfat milk to soup to thin to desired consistency. Stir in 1/4 c. basil. Simmer 10 min to blend flavors. Season with salt and pepper. (Can be made 6 hrs ahead. Cover; chill. Bring to simmer before continuing.)
- Ladle soup into bowls. Sprinkle with remaining 1/4 c. basil and serve.
- This recipe yields 6 servings.
- Comments: In 1991, the National Cancer Institute identified phytochemicals in fruits and vegetables; these compounds may be cancer fighters.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 329g | |
| Recipe makes 6 servings | |
| Calories 83 | |
| Calories from Fat 24 | 29% |
| Total Fat 2.75g | 3% |
| Saturated Fat 0.39g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 58mg | 2% |
| Potassium 578mg | 17% |
| Total Carbs 14.24g | 4% |
| Dietary Fiber 3.9g | 13% |
| Sugars 7.77g | 5% |
| Protein 2.14g | 3% |
