Broccoli Watercress Soup - 11.6g Carbs, 3.1g Fiber, 1.8g Sugar
From: www.naturalhealthmag.com - by Matthew Kadey, M.Sc., R.D.
1 Tbsp oil
1 chopped shallot
2 diced garlic cloves
4 cups low-sodium vegetable broth
Florets of 1 large broccoli
1 tsp dried oregano
1 Tbsp red wine vinegar
1 seeded and diced jalapeno pepper
1 bunch watercress
Juice from 1/2 lemon
1 cup unflavored almond milk
Garnish: Parmesan cheese and toasted sunflower seeds
Heat 1 tablespoon oil in a large saucepan over medium heat. Add 1 chopped shallot and 2 diced garlic cloves; cook 3 minutes. Add 4 cups low-sodium vegetable broth, florets of 1 large broccoli, 1 teaspoon dried oregano and 1/4 teaspoon each salt and pepper; simmer 20 minutes. Stir in 1 tablespoon red wine vinegar, 1 seeded and diced jalapeno pepper, 1 bunch watercress and juice from 1/2 lemon; puree. Stir in 1 cup unflavored almond milk; heat 2 minutes.
Garnish: Parmesan cheese and toasted sunflower seeds
Servings: Not shown with this recipe
Nutrition per Serving: 100 calories, 4 g fat (.5 g saturated fat), 0 mg cholesterol, 7 g protein, 10 g carbohydrates, 1.5 g fiber, 325 mg sodium
Nutrition From: www.caloriecount.about.com
Not including: Garnish: Parmesan cheese and toasted sunflower seeds
Servings: 2
Serving Size: 720 g
Nutrition per Serving: 149 Calories, 78 Calories from Fat, 8.7g Total Fat, 0.9g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 254mg Sodium
11.6g Total Carbs, 3.1g Dietary Fiber, 1.8g Sugars, 6.9g Protein
Vitamin A 25% - Vitamin C 111% - Calcium 29% - Iron 12%
Nutrition Grade: A-
Good points:
No cholesterol
High in calcium
High in vitamin A
Very high in vitamin C
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