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Thursday, January 9, 2014

[Healthy_Recipes_For_Diabetic_Friends] Brussels Sprouts Soup - See Nutrition For Variations

Brussels Sprouts Soup - See Nutrition For Variations

From: 1,001 Best Slow-Cooker Recipes: The Only Slow-Cooker Cookbook You'll Ever Need
Sue Spitler, Linda R. Yoakam (Kindle)
A perfect fall soup, when tiny fresh Brussels sprouts are available.

1 lb Brussels sprouts, halved
1/2 cup onion, chopped
2 tsp garlic, minced
1/2 tsp dried rosemary leaves
1 cup low sodium vegetable broth (Pacific brand)
1 cup 2% reduced fat milk

Combine Brussels sprouts, onion, garlic, rosemary, and broth ins low cooker; cover and cook on high until Brussels sprouts are very tender, 2 to 4 hours. Process soup and milk in food processor or blender until smooth; season to taste with salt and white pepper. Sprinkle each bowl of soup lightly with nutmeg.

Servings: 4
Nutrition per Serving: 136 Calories, 23% Calories from Fat, 3.8g Fat, 0.9g Saturated Fat, 1.9mg Cholesterol, 113mg Sodium, 7.6g Protein, 21.3g Carbs
Exchanges: 4 Vegetable, 1/2 Fat

Nutrition From: www.caloriecount.about.com
Servings: 4
Serving Size: 249 g
Nutrition per Serving: 94 Calories, 15 Calories from Fat, 1.7g Total Fat, 0.9g Saturated Fat, 5mg Cholesterol, 96mg Sodium, 15.9g Total Carbs, 4.9g Dietary Fiber, 6.5g Sugars, 6.1g Protein -- Vitamin A 19% - Vitamin C 164% - Calcium 12% - Iron 9%
Nutrition Grade: A

Good points:
    Low in cholesterol
    High in calcium
    High in dietary fiber
    High in manganese
    High in potassium
    High in thiamin
    Very high in vitamin A
    Very high in vitamin B6
    Very high in vitamin C

Bad points:
    High in sugar

Using Blue Diamond Plain Unsweetened Almond Milk and Pacific Low Sodium Vegetable Broth.
Servings: 4
Serving Size: 214 g
Nutrition per Serving: 69 Calories, 9 Calories from Fat, 1.1g Total Fat, 0g Trans Fat, 0mg Cholesterol, 109mg Sodium, 13.2g Total Carbs, 5.1g Dietary Fiber, 3.5g Sugars, 4.4g Protein
Vitamin A 19% - Vitamin C 163% - Calcium 16% - Iron 10%
Nutrition Grade: A

Good points:
    Low in saturated fat
    No cholesterol
    Very high in calcium
    Very high in dietary fiber
    High in iron
    Very high in manganese
    High in magnesium
    High in phosphorus
    Very high in potassium
    High in thiamin
    Very high in vitamin A
    Very high in vitamin B6
    Very high in vitamin C
    High in vitamin E

Bad points:
    High in sugar