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

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
  ½ c. chopped onion
  ½ c. chopped green pepper
  1 stalk celery, thinly sliced
  2 c. diced tomatoes
  4 c. chicken broth
  2 Tbsp lemon juice
  ½ 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

Doreen

Note, the above counts are for water-pack tuna ... if you use oil-pack the fat count will be a bit higher. YOu might want to check your own food counter for that detail.

As written, divided into 4 generous servings, each would be:

• 209 calories
  12g fat
  8g carbs
  2.2g fiber
  5.8g ECC
  19.2g prot

Doreen