Garlic-Yellow Squash Soup - 22g Carbs, 3.8g Fiber, 4.2g Sugar
From: www.extraordinaryhealth.com
By: Sally Fallon, author of Nourishing Traditions
Serves: 6
2 medium onions, peeled and chopped
16 cloves garlic, peeled and chopped
2 stalks celery, chopped
3 Tbsp butter
1 1/2 quarts chicken stock
2 potatoes, washed and cut up
Several sprigs fresh thyme, tied together
1 tsp dried green peppercorns, crushed
3 yellow crookneck squash; washed, trimmed and sliced
Sea salt or fish sauce
Pepper, to taste
Saute onions, garlic and celery gently in butter until soft. Add
chicken stock and potatoes. Bring to a boil and skim. Add thyme
and crushed peppercorns. Simmer covered until potatoes are tender.
Add squash and simmer about 10 minutes more or until squash is
tender. Blend soup with a hand-held blender. If soup is too thick,
thin with water. Season to taste.
Salt and pepper not included for nutrition.
Nutrition From: www.caloriecount.about.com
Serves: 6
Serving Size: 467 g
Nutrition per Serving:
159 Calories, 55 Calories from Fat, 6.1g Total Fat, 3.7g Saturated Fat,
15mg Cholesterol, 133mg Sodium, 22g Total Carbs, 3.8g Dietary Fiber,
4.2g Sugars, 5.4g Protein
Vitamin A 8% - Vitamin C 61% - Calcium 5% - Iron 8%
Nutrition Grade: A-
Good points:
High in potassium
High in vitamin B6
Very high in vitamin C
Bad points:
High in saturated fat
With Olive Oil instead of butter! No salt or fish sauce! No Thyme!
Serves: 6
Serving Size: 467 g
Nutrition per Serving:
168 Calories, 66 Calories from Fat, 7.3g Total Fat, 1.1g Saturated Fat,
0mg Cholesterol, 92mg Sodium, 21.9g Total Carbs, 3.8g Dietary Fiber,
4.2g Sugars, 5.4g Protein
Vitamin A 5% - Vitamin C 60% - Calcium 5% - Iron 8%
Nutrition Grade: A
Good points:
No cholesterol
High in potassium
High in vitamin B6
Very high in vitamin C
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