365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Chilled Red Pepper Soup with Garlic-Parmesan Crisps

Tuesday, May 28, 2013

[Healthy_Recipes_For_Diabetic_Friends] Chilled Red Pepper Soup with Garlic-Parmesan Crisps - 21g Carbs, 3.7g Fiber, 5.1

Chilled Red Pepper Soup with Garlic-Parmesan Crisps - 21g Carbs, 3.7g Fiber, 5.1g Sugar

From: South Beach Diet

Peeling roasted peppers is a messy job, but the smoky flavor is
unbeatable. Let peppers cool, then use a knife to scrape off, rather
then rinse off, the charred skin.

Prep Time: 10 min
Cook Time: 1 hr
Total Time: 7 hr 10 min
Servings: 4

4 medium red bell peppers, (about 2 1/2 cups), stems removed, quartered, and seeded
4 tsp extra virgin olive oil, divided
3 medium shallots, chopped (1/2 cup)
2 cloves garlic, 1 minced, 1 halved, divided
3 1/2 cups low sodium chicken broth
Black peppercorns, freshly ground, to taste
1 whole pita, 100% whole-wheat
2 Tbsp Parmesan cheese, grated
Fresh basil, thinly sliced, for garnish

1. Preheat broiler. Line a large baking sheet with foil. Roast pepper
quarters, skin up, for 15 minutes, until charred. Remove to paper bag. The steam released as they cool will loosen the skin. Using a small knife, peel off and discard charred skin. Chop peppers.

2. Heat 3 teaspoons of oil in large heavy saucepan over medium-low heat.
Add shallots and cook, stirring, until softened, about 3 minutes. Add
minced garlic and cook, stirring, for 1 minute. Add chopped peppers,
broth, salt, and pepper. Increase heat to high and bring to a simmer.
Reduce heat and let simmer for 20 minutes, uncovered, or until vegetables are very soft. Using a slotted spoon, transfer mixture to food processor or blender and puree. Add broth from pan; blend on high speed until smooth. Chill soup at least 6 hours or overnight.

3. Preheat oven to 350 degrees F. Using scissors, separate pita to make two rounds. Rub rounds with garlic halves; brush lightly with remaining oil, then sprinkle with cheese. Bake for 15 minutes. Cut each round into 4 wedges.

4. Whisk soup to blend. Divide among 4 soup bowls and top each with
2 crisps and some basil.

Servings: 4
Serving Size: 378 g (378g = 13.33 oz // 13.33 oz = 1.66 cups)
Nutrition per Serving:
172 Calories, 62 Calories from Fat, 6.9g Total Fat, 1.7g Saturated Fat, 0g Trans Fat, 5mg Cholesterol, 220mg Sodium, 21g Total Carbs,
3.7g Dietary Fiber, 5.1g Sugars, 7.4g Protein
Vitamin A 80% - Vitamin C 257% - Calcium 8% - Iron 9%
Nutrition Grade: A

Good points:
Low in cholesterol
Very high in vitamin A
High in vitamin B6
Very high in vitamin C