CHUNKY TILAPIA & TOMATO SOUP
6 baby carrots, thinly sliced (about 1/3 cup)
1 small red onion, cut in slivers (about 1/3 cup)
2 tsp olive oil
1/2 tsp dried thyme
1 cup fat free reduced sodium chicken broth
2 cup water
8 oz tilapia fillets, cut into large chunks
1 1/2 cups chopped broccoli florets
1 cup canned no-salt-added diced tomatoes
1/2 tsp ground black pepper
Combine the carrots, onion, oil, and thyme in a large saucepan. Cook, stirring over medium heat, for 5 minutes, or until softened. Add the broth and water. Bring almost to boiling. Add the tilapia, broccoli, tomatoes (with juice), and pepper. Reduce the heat and simmer, stirring occasionally, for 8 minutes, or until the tilapia is cooked.
PER SERVING:
Calories 210
Fat 7 g
Sat Fat 2 g
Protein 26g
Carbohydrates 10 g
Fiber 4
Calcium 55
Sodium 360 mg
No comments:
Post a Comment