Iowa Tomato Corn Soup

Iowa Tomato Corn Soup

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 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)

½ cup finely chopped onion

1 (15-ounce) can diced tomatoes , undrained

½ cup water

 1 ½ cups frozen whole – kernel corn, thawed

1 _12-fluid – ounce) can evaporated fat – free milk

1 teaspoon dries basil

2 tablespoons SPLENDA Granular

1/8 teaspoon black pepper

In a medium saucepan sprayed with butter – flavored cooking spray, sauté 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 .

Each serving equals

HE : 1 ¼ Vegetable * ¾ Fat –Free Milk * ¾ 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