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Healthy Exchanges

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  FORUM:   Recipes
TOPIC:   Iowa Tomato Corn Soup 


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PINECROFT
PINECROFT's Photo Posts: 461
6/19/08 2:03 P

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Iowa Tomato Corn Soup
JoAnna M. Lund

I can remember when there was no such thing as fat-free half & half--can you? In those days, creamy soups like this dazzler were impossible to enjoy when choosing to eat a healthy diet. Now, the sky's the limit--or maybe there isn't one. Enjoy!
Serves 4 (1 cup)

1/2 cup finely chopped onion
1 (15-ounce) can diced tomatoes, undrained
1/2 cup water
1 1/2 cups frozen whole-kernel corn, thawed
1 (12-fluid ounce) can evaporated fat-free milk
1 teaspoon dried basil
2 tablespoons SPLENDA Granular
1/8 teaspoon black pepper

In a medium saucepan sprayed with butter-flavored cooking spray, saute onion for 5 minutes or until tender. Stir in undrained tomatoes, water, and corn.
Add evaporated milk, basil, SPLENDA, and black pepper. Mix well to combine. Lower heat and simmer for 5 to 6 minutes or until mixture is heated through, stirring often.

HINT: Thaw corn by placing in a colander and rinsing under hot water for 1 minute.

Each serving equals:
HE: 1 1/4 Vegetable, 3/4 Fat-Free Milk, 3/4 Bread, 3 Optional Calories
****************************************
164 Calories, 0 gm Fat, 9 gm Protein, 32 gm Carbohydrate, 257 mg Sodium, 276 mg Calcium, 4 gm Fiber
****************************************
DIABETIC EXCHANGES: 1 Vegetable, 1 Fat-Free Milk, 1 Starch

From Cooking Healthy with Splenda, p. 46



Carol @ Pinecroft


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