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Thursday, October 16, 2014

[Healthy_Recipes_For_Diabetic_Friends] Anna Thomas Green Soup - 12.1g Carbs, 2.8g Fiber, 2.9g Sugar

Anna Thomas Green Soup - 12.1g Carbs, 2.8g Fiber, 2.9g Sugar

From: food52.com - Genius Recipes
Can be frozen.
Serves: 4 to 6

1 bunch chard or spinach
1 bunch kale
4 to 5 green onions, sliced, white and green parts
1/2 cup loosely packed cilantro
1 tsp sea salt, plus more to taste
1 medium Yukon Gold potato
1 medium yellow onion
1 1/2 tablespoon olive oil
Marsala or dry sherry (optional)
1 to 2 cloves garlic, finely chopped
2 1/2 to 3 cups vegetable broth
Freshly ground black pepper
Cayenne
1 tablespoon fresh lemon juice, plus more to taste

1. Wash the greens thoroughly, trim off their stems, and slice the leaves. Combine the chard or spinach, kale, green onions, and cilantro in a large soup pot with 3 cups water and a teaspoon of salt. Peel the potato, or just scrub it well if you prefer, cut it into small pieces, and add it to the pot. Bring the water a boil, turn down the flame to low, cover the pot, and let the soup simmer for about half an hour.

2. Meanwhile, chop the onion, heat a tablespoon of olive oil in a skillet, and cook the onion with a small sprinkle of salt over medium flame until it is golden brown and soft. This will take up to half an hour. Don't hurry; give it a stir once in a while, and let the slow cooking develop the onion's sweetness. If you like, you can deglaze the pan at the end with a bit of Marsala or sherry -- not required, but a nice touch.

3. Add the caramelized onion to the soup. Put the remaining 1/2 tablespoon oil in the pan and stir the chopped garlic in it for just a couple of minutes, until it sizzles and smells great. Add the garlic to the pot and simmer the soup for 10 minutes more.

4. Add enough of the broth to make the soup a soup -- it should pour easily from the ladle and puree it in the blender, in batches, or use an immersion blender. Don't over process, potatoes can turn gummy it you work them too much.

5. Return the soup to the pot, bring it back to a simmer, and taste. Add a pitch more salt if needed, grind in a little black pepper, and add a pinch of cayenne and a tablespoon of lemon juice. Stir well and taste again. Now use your taste buds -- correct the seasoning to your taste with a drop more lemon juice or another pinch of salt, and then serve big steaming bowls of green soup.

6. Garnish with a thin drizzle of fruity olive oil

Nutrition From: www.caloriecount.about.com
Omitted: Marsala or dry sherry (optional), Salt
Using: Pacific low sodium vegetable broth, 4 cups chard or spinach and 4 cups kale, 4 green onions.
Servings: 6
Serving Size: 184 g
Nutrition per Serving: 87 Calories, 33 Calories from Fat, 3.6g Total Fat, 0.5g Saturated Fat, 0.0g Trans Fat, 0mg Cholesterol, 167mg Sodium, 427mg Potassium, 12.1g Total Carbs, 2.8g Dietary Fiber, 2.9g Sugars, 2.3g Protein
Vitamin A 171% - Vitamin C 116% - Calcium 9% - Iron 9%
Nutrition Grade: A

Good points:
    No cholesterol
    High in calcium
    High in dietary fiber
    High in iron
    Very high in manganese
    High in magnesium
    High in potassium
    Very high in vitamin A
    Very high in vitamin B6
    Very high in vitamin C