|
Weight Loss Recipes - Tomato and Rice
Soup with Scallops
Tomato &
Rice Soup with Scallops
(makes
4 servings)
| Ingredients: |  |
| |  |
3.5
lbs ripe tomatoes, chopped | |
1
tablespoon unsalted butter | |
| |
1
small celery stalk, chopped |
|
2 small
carrots, peeled and shredded |
|
6
cups low sodium chicken stock |
|
2
tablespoons cilantro, chopped |
|
2
tablespoons green onions, chopped |
|
4
tablespoons long grain rice |
|
Salt
and pepper, to taste (Nutrition facts are calculated without salt) |
|
|
|
|
|
1 bay leaf
| | Directions: |
| | | 1. | Heat
butter in a large saucepan and add onions, celery, and carrots with 1 cup of the
chicken stock. Cover and simmer for 10 minutes on low heat, stirring occasionally. |
| 2. | Stir
in tomatoes and all of the stock except reserve a 1/2 cup of the stock and set
aside. | | 3. | Cover
and simmer over low heat for an additional 15 minutes, stirring occasionally. |
| 4. | When
tomatoes are soft, purée soup in a food processor and return to saucepan.
Add cilantro, green onions, and rice. Sprinkle with salt and pepper to taste.
Simmer, uncovered for 10 minutes or until rice is cooked through or "al dente". |
| 5. | In
a small saucepan, add scallops, wine, bay leaf and reserved chicken stock and
bring to a rapid simmer on medium high heat then turn heat to low and cook until
scallops are tender and cooked through. | | 6. | Remove
bay leaf and pour scallop mixture into tomato and rice soup mixture and serve. |
TEXT
VERSION OF NUTRITION FACTS:
Serving
Size: 1/6 of recipe (656 g)
Servings Per Recipe: 6 |
| Amount
per serving | | Calories | 237 |
| Calories
from fat | 46 |
| Total
Fat | 5
g | | Saturated
Fat | 2
g | | Cholesterol | 30
mg | | Sodium | 229
mg | | Total
Carbohydrates | 25
g | | Dietary
Fiber | 4
g | | Sugars | 0
g | | Protein | 21
g | | Vitamin
A | 130% |
| Vitamin
C | 95% |
| Calcium | 6% |
| Iron | 15% |
| << See More Weight Loss Recipes >>
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