Serves 4
Ingredients:
- 1kg ripe tomato
- 200g red pepper
- 1 onion
- Fresh chili to preference
Method:
- Remove the stems and seeds of the red pepper and cut in blocks
- Peel the onion and cut into chunky pieces
- Peel 2 garlic cloves
- Bring water in a pot to a rolling boil and blanch the onions, peppers and garlic in the water for 2 mins (this is to remove the gasses) and then strain
- Now take an oven tray and spray with olive nonstick spray
- Cut tomatoes in halves and place and place them with the skins facing upwards
- Add the peppers, onions, and garlic to the tomatoes
- Season with salt and black pepper as well as some dried Italian herbs. You can also add some fresh chilli with the seeds removed. Chilli can be added to personal preference.
- Roast all the above in a roasting tray at 190 degrees till all the vegetable are soft.
- Remove the skins of the tomatoes after roasting
- Put all the above ingredients into a blender and blend till smooth.
- Add some boiling water if you would like a thinner consistency
- Lastly add some fresh coriander leaves and blend slightly
Add a Roasted chicken breast on the side or shred into your tomato soup
Final Presentation
Female 180g chicken
Male 250g chicken
Garnish with 65g of fat free cottage cheese and some more fresh coriander
ENERGY per 300g Serving: 372kj
