Friday, August 26, 2016

[Healthy_Recipes_For_Diabetic_Friends] Asparagus Soup with Lemon Cream - 12g Carbs, 2g Fiber, 4g Sugar


Asparagus Soup with Lemon Cream - 12g Carbs, 2g Fiber, 4g Sugar

From: Diabetes Food Fit by Ellen Haas
Serves: 6  

1/2 Tbsp olive oil
1/4 cup finely chopped celery
1 large onion, chopped
Freshly ground black pepper
Salt to taste
1 small Russet potato
1 bay leaf
1/4 tsp dried thyme
About 1 quart low-sodium chicken broth or vegetable broth
1 lb (about 5 cups) chopped asparagus stalks
Juice of 1/2 lemon
3 Tbsp non-fat sour cream

1. Heat the olive oil in a saucepan over low-medium heat. Add the celery and onion, season lightly with salt and pepper, and cook for 10 minutes.

2. Peel and slice the potato and add it to the pot. Add the bay leaf, oregano and broth and bring to a boil quickly over high heat.

3. Lower the heat and simmer until the vegetables are completely tender, about 15 minutes.

4. Add the asparagus and simmer until just tender, about 5 to 7 minutes.

5. Blend the lemon juice and sour cream together and set aside.

6. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper.

7. Serve the soup in bowls with a dollop of lemon sour cream. Serve immediately.

Serving Size: about 1 1/2 cups
Nutrition per Serving: 82 Calories, 2g Total Fat, 1g Saturated Fat, 1g Monounsaturated Fat, 1g Polyunsaturated Fat, 5g Protein, 12g Total Carbs, 2g Dietary Fiber, 0g Soluble Fiber, 1g Insoluble Fiber, 4g Sugar

Omega-3 Fatty Acid 0 g
Omega-6 Fatty Acid 0 g
Cholesterol 3 mg
Percent Calories from Fat 22 %
Percent Calories from Protein 24 %
Percent Calories from Carbohydrate 58 %

Vitamin A 509 IU
Vitamin B1- Thiamin 0 mg
Vitamin B2 - Riboflavin 0 mg
Vitamin B3 - Niacin 1 mg
Vitamin B6 0 mg
Pantothenic Acid 0 mg
Vitamin B12 0 mcg
Biotin 0 mcg
Folate 99 mcg
Vitamin C 19 mg
Vitamin D 0 IU
Vitamin E 3 IU
Vitamin K 30 mcg
Iron 1 mg
Zinc 0 mg
Calcium 54 mg
Phosphorus 44 mg
Potassium 407 mg
Sodium 87 mg
Magnesium 15 mg
Manganese 0 mg
Copper 0 mg
Selenium 2 mcg


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