Saturday, April 18, 2015

[Healthy_Recipes_For_Diabetic_Friends] Hawaiian Artichoke Soup - 21.4g Carbs, 4.9g Fiber, 2.8g Sugar


Hawaiian Artichoke Soup - 21.4g Carbs, 4.9g Fiber, 2.8g Sugar

From: The Ultimate Guide: Recipes of Hawaii (Kindle)
Prep Time: 10 min
Cooking Time: 20 min
Servings: 4

2 leeks, white part only, washed well and chopped
2 Tbsp olive oil
1 clove garlic, minced
1 8 oz pkg frozen artichoke hearts, thawed
1 small potato, peeled and chopped
2 cups chicken stock (low sodium used for nutrition)
1/4 tsp freshly ground black pepper
2 Tbsp chopped chives, for garnish
1/2 tsp salt
2 Tbsp PLUS 1/3 cup mascarpone cheese

1. Heat oil in a large, heavy pot at medium heat. Add leeks, potatoes and stir for about 5 minutes. Add artichokes, salt and pepper, stick and cook for about 20 minutes till vegetables are tender.

2. Puree the soup in batches, add 2 Tbsp mascarpone and blend. In a separate bowl add the remaining 1/3 cup of mascarpone to soften.

3. Serve the soup in bowls with dollop of cream, softened mascarpone cheese  and cheese with chives.

Nutrition From:
Servings: 4
Nutrition per Serving: 205 Calories, 99 Calories from Fat, 11g Total Fat, 3.4g Saturated Fat, 14mg Cholesterol, 415mg Sodium, 508mg Potassium, 21.4g Total Carbs, 4.9g Dietary Fiber, 2.8g Sugars, 7.7g Protein
Vitamin A 19% - Vitamin C 36% - Calcium 12% - Iron 13%
Nutrition Grade: B+

Good points:
    High in vitamin C


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