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ASK4JJG Posts: 1,795
8/20/08 1:10 P

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Country Tomato Soup
Cooking Healthy with Soy, pg 40
Freezes well

I grew up in a small rural town in Iowa, and this soup began itís life in my memories of those wonderful but hard-working times. There was just nothing better on a chilly day than a cup of tomato soup thick with noodles!
Serves 4 (1 cup)

Ĺ cup finely chopped onion
1 (15-ounce) can diced tomatoes, un-drained
Ĺ cup reduced-sodium tomato juice
2 tablespoons Splenda Granular
1 Ĺ teaspoons dried basil leaves
2 cups Silk Light Plain Soymilk
3 tablespoons soy flour
1 cup cooked Soy 7 Soy Enriched Rotini, or any rotini, rinsed and drained
1 tablespoon + 1 teaspoon I Canít Believe Itís Not Butter Light Margarine

In a medium saucepan sprayed with butter-flavored cooking spray, sautť onion for 5 minutes. Stir in un-drained tomatoes, tomato juice, Splenda, and basil. Lower heat and simmer for 5 minutes. In a covered jar, combine soy milk and flour. Shake well to blend. Add milk mixture to tomato mixture. Mix well to combine. Stir in rotini pasta. Continue cooking for 5 minutes or until mixture thickens and is heated through, stirring occasionally. When serving, top each bowl with 1 teaspoon margarine.

Hint: usually ĺ cup uncooked rotini pasta cooks to about 1 cup

Each serving equals:
HE: 1 Ĺ vegetable, ĺ bread, Ĺ milk, Ĺ fat, 3 optional calories

156 calories, 4 gm fat, 9 gm protein, 21 gm carbohydrate, 324 mg sodium, 258 mg calcium, 4 gm fiber

Diabetic exchanges: 1 Ĺ vegetable, 1 starch, Ĺ milk, Ĺ fat

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