Creamy Spinach Soup - 16g Carbs, 3g Fiber, 4g Sugar
From: Centers for Disease Control and Prevention VIA www.walgreens.com
Preparation time: 30 minutes
Servings: 4
5 oz frozen spinach
1 large baking potato (8 oz), peeled and thinly sliced
4 scallions, coarsely chopped
2 garlic cloves, chopped
1 cup low-sodium chicken broth diluted with 1 1/4 cups water
1/4 tsp pepper
1/8 tsp salt
3/4 cup fat-free milk
1 tsp unsalted butter
2 Tbsp grated Parmesan cheese
In a large saucepan, combine spinach, potato, scallions, garlic, diluted
broth, pepper, and salt. Cover and bring to a boil over high heat. Then
reduce heat to medium-low, and simmer until potato is tender, about
15 minutes.
Transfer solids to a food processor or blender, and process to a smooth
puree. Return puree to saucepan. Stir in milk and butter, and warm soup
over medium heat, stirring frequently.
Ladle soup into bowls and sprinkle with Parmesan
Servings: 4
Nutrition per Serving:
100 Calories, 10 Calories from Fat, 1g Total Fat, 1g Saturated Fat,
5mg Cholesterol, 200mg Sodium, 16g Total Carbs, 3g Dietary Fiber,
4g Sugars, 6g Protein
Vitamin A: 60% - Vitamin C: 35 % - Calcium: 15% - Iron: 8%
Diabetic Exchange: 1 Carbohydrates, 1 Vegetable
Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 219 g
Nutrition per Serving:
93 Calories, 18 Calories from Fat, 2g Total Fat, 1.1g Saturated Fat,
6mg Cholesterol, 190mg Sodium, 14.5g Total Carbs, 2.6g Dietary Fiber,
3.5g Sugars, 5.4g Protein
Vitamin A 72% - Vitamin C 41% - Calcium 14% - Iron 9%
Nutrition Grade: A
Good points:
Low in cholesterol
High in calcium
High in dietary fiber
High in manganese
High in magnesium
High in phosphorus
High in potassium
Very high in vitamin A
High in vitamin B6
Very high in vitamin C
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