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Saturday, January 2, 2016

[Healthy_Recipes_For_Diabetic_Friends] Seared Broccoli and Potato Soup - 29.1g Carbs, 8.3g Fiber, 6.3g Sugar

Seared Broccoli and Potato Soup - 29.1g Carbs, 8.3g Fiber, 6.3g Sugar

From: http://cooking.nytimes.com - Melissa Clark
This is not your average broccoli soup. Instead of merely boiling the broccoli to cook it, here, the florets are seared until deeply browned on one side while remaining bright green on the other. This gives the soup a layer of caramelized flavor while also preserving the fresh green taste of the broccoli itself. It's a technique inspired by Andrew Feinberg of Franny's restaurant in Brooklyn, who also uses it for zucchini soup. In this version, we've added potato for body, chile flakes for spice and lemon zest to heighten the citrus tang at the end.
Time: 45 min
Servings: 6

1/2 cup olive oil, plus more as needed
2 heads broccoli (about 2 lb), separated into small florets, stems peeled and diced
2 1/2 tsp kosher salt, more to taste
2 Tbsp unsalted butter
1 large Spanish onion, diced
5 cloves garlic, chopped
1/2 tsp black pepper, more for finishing
1/4 tsp red pepper flakes
1/2 lb potatoes, peeled and thinly sliced
1/4 tsp finely grated lemon zest
1 1/2 Tbsp fresh lemon juice, more to taste
Grated Parmesan, to finish
Flaky sea salt, to finish

In a large soup pot, heat 2 tablespoons of oil over high heat. Add about a third of the broccoli, just enough so that it covers the bottom of the pan in a single layer without overcrowding. Cook broccoli without moving it for about 3 to 4 minutes, or until dark brown on 1 side only (leave the other side bright green). Transfer to a big bowl and repeat with remaining broccoli and more oil. When all the broccoli has been browned, season with 1 teaspoon salt and set aside.

Reduce heat to medium-low. Add butter and remaining 2 tablespoons of oil to pan. Add onions and garlic, black and red peppers, and 1/2 teaspoon salt. Cook onion-garlic mixture until soft and translucent, about 4 minutes. Add potato to the pot with 1 quart water and remaining 1 teaspoon salt. Bring to a simmer, cover pot and cook until potato is just tender, 10 to 15 minutes. Add broccoli, cover again and cook until tender, another 5 to 10 minutes.

Add lemon zest and roughly purée soup with an immersion or regular blender, leaving some small chunks for texture. Stir in lemon juice. Finish with grated Parmesan, a drizzle of olive oil, black pepper and flaky sea salt.

Nutrition From: www.caloriecount.about.com
Salt omitted!!!!
Servings: 4
Serving Size: 365 g
Nutrition per Serving: 406 Calories, 287 Calories from Fat, 31.9g Total Fat, 7.3g Saturated Fat, 0g Trans Fat, 15mg Cholesterol, 123mg Sodium, 1033mg Potassium, 29.1g Total Carbs, 8.3g Dietary Fiber, 6.3g Sugars, 8.1g Protein
Vitamin A 33% - Vitamin C 367% - Calcium 13% - Iron 12%

Nutrition Grade: B

Good points:
   Low in cholesterol
   Low in sodium
   Very high in vitamin C