Sweet Potato and Orange Soup - 40g Carbs 5.2g Fiber, 6.8g Sugar
From: www.sunkist.com - Sunkist Oranges
Refreshing taste with the addition of orange juice and zest. Sweet Potato and Orange Soup is great as a Thanksgiving or Christmas starter soup. A delicious warming winter treat!
Serves: 6
1 medium-large onion, chopped
1 1/2 Tbsp olive oil or butter
1/8 tsp EACH ground allspice, cloves and nutmeg
1 1/2 lbs orange-fleshed sweet potatoes (yams), peeled and
cut into 1-inch cubers (about 4 1/2 cups per 1 1/2 pounds)
3 cups reduced sodium chicken broth
1/2 Sunkist orange, grated peel
1 cup fresh Sunkist orange juice (about 1 cup per 3 oranges)
Ground white pepper to taste
In 3-quart saucepan, saute onion in olive oil with spices until just softened, about 5 minutes
Add sweet potatoes, chicken broth and orange peel; bring to boil
Reduce heat; cover and simmer until potatoes are tender, about 20 minutes
Remove from heat; uncover and cool slightly
In blender working with small batches, blend sweet potato mixture until smooth
Return to saucepan; add orange juice and pepper
Heat; do not boil
Garnish each serving with thin orange half-cartwheel slices, dollop of light sour cream and sliced green onion, if desired.
Nutrition From: www.caloriecount.about.com
Servings: 6
Serving Size: 312 g
Nutrition per Serving:
205 Calories, 33 Calories from Fat, 3.7g Total Fat, 0.5g Saturated Fat, 0mg Cholesterol, 290mg Sodium, 40g Total Carbs 5.2g Dietary Fiber, 6.8g Sugars, 3.8g Protein
Vitamin A 5% - Vitamin C 73% - Calcium 3% - Iron 4%
Nutrition Grade: A-
Good points:
Low in saturated fat
No cholesterol
High in potassium
Very high in vitamin C
