doreen T
Fri, Mar-28-03, 14:12
TNT ... Tuna 'n Tomato
I've been making some version or another of this soup for years. In my high carb days, I used to add corn or diced potatoes :eek:
You could use 2 c. chopped leftover roast turkey breast instead of tuna .. still would be TNT :)
Note - this makes a relatively quick lunch or weekday supper, accompanied by egg salad in lettuce leaf "wraps". The rest of the family could have whole grain tortillas or pitas.
TNT Chowder (Tuna 'n Tomato)
3 Tbsp olive oil
˝ c. chopped onion
˝ c. chopped green pepper
1 stalk celery, thinly sliced
2 c. diced tomatoes
4 c. chicken broth
2 Tbsp lemon juice
˝ c. chopped fresh parsley
1 Tbsp chopped capers
bay leaf
sea salt & freshly grd black pepper
cayenne or hot sauce (optional)
2 cans chunk tuna, drained
~~~~~~~~~~~~~~~
Heat olive oil in large saucepan, sauté onion, green pepper and celery until soft, but not browned.
Add tomatoes, broth, lemon juice, capers, parsley and bay leaf. Bring just to the boil, reduce heat, cover and simmer for 10 - 15 minutes.
Remove bay leaf, season with salt & pepper to taste, and add cayenne or hot sauce to taste.
Add chunked tuna, stir carefully to avoid breaking up the chunks. Reheat briefly if necessary, but do not boil ... to prevent the tuna from falling apart.
Serve garnished with more fresh parsley.
Total for whole recipe: 836 calories
Fat: 48
Carbs: 32
Fiber: 9
ECC: 23
Protein: 77
Enjoy :sunny:
Doreen
I've been making some version or another of this soup for years. In my high carb days, I used to add corn or diced potatoes :eek:
You could use 2 c. chopped leftover roast turkey breast instead of tuna .. still would be TNT :)
Note - this makes a relatively quick lunch or weekday supper, accompanied by egg salad in lettuce leaf "wraps". The rest of the family could have whole grain tortillas or pitas.
TNT Chowder (Tuna 'n Tomato)
3 Tbsp olive oil
˝ c. chopped onion
˝ c. chopped green pepper
1 stalk celery, thinly sliced
2 c. diced tomatoes
4 c. chicken broth
2 Tbsp lemon juice
˝ c. chopped fresh parsley
1 Tbsp chopped capers
bay leaf
sea salt & freshly grd black pepper
cayenne or hot sauce (optional)
2 cans chunk tuna, drained
~~~~~~~~~~~~~~~
Heat olive oil in large saucepan, sauté onion, green pepper and celery until soft, but not browned.
Add tomatoes, broth, lemon juice, capers, parsley and bay leaf. Bring just to the boil, reduce heat, cover and simmer for 10 - 15 minutes.
Remove bay leaf, season with salt & pepper to taste, and add cayenne or hot sauce to taste.
Add chunked tuna, stir carefully to avoid breaking up the chunks. Reheat briefly if necessary, but do not boil ... to prevent the tuna from falling apart.
Serve garnished with more fresh parsley.
Total for whole recipe: 836 calories
Fat: 48
Carbs: 32
Fiber: 9
ECC: 23
Protein: 77
Enjoy :sunny:
Doreen