Broccoli Soup - 13g Carbs, 3.1g Fiber
From: Fiona Haynes, About.com
Add body to low-fat soups by using potato and some low-fat or nonfat
milk, then puree the soup in a blender. This low-fat broccoli soup
makes a delicious and satisfying lunch.
Cook Time: 30 minutes
2 tsp olive oil
1/2 medium onion, finely chopped (about 3/4 cup)
1 stalk celery, finely chopped
1 medium Yukon Gold potato, peeled and cubed
4 cups fresh broccoli, including stems, chopped
2 cups low-sodium, fat-free chicken or vegetable broth
1 1/2 cups nonfat milk
Heat oil on medium heat in a soup pot or Dutch oven. Gently saute onion
and celery for 3-4 minutes, until onion is softened. Add potato and
chopped broccoli, followed by the broth and milk. Bring to a boil, then
reduce heat, cover and simmer for 20 minutes, until vegetables are tender.
Allow soup to cool slightly, then transfer to a blender in 2-3 batches,
and blend until smooth. Return soup to pot and heat gently until ready
to serve.
Serves: 6
Nutrition per Serving:
88 Calories, 16 Calories from Fat, 1.8g Total Fat, 0.3g Sat,
1mg Cholesterol, 83mg Sodium, 13g Carbs, 3.1g Fiber, 4.9g Protein
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