Monday, May 8, 2017

[Healthy_Recipes_For_Diabetic_Friends] Lettuce and Green Garlic Soup - 43g Carbs, 2g Fiber, 9g Sugar OR 31g Carbs, 3g Fiber, 4g Sugar


Lettuce and Green Garlic Soup - 43g Carbs, 2g Fiber, 9g Sugar OR 31g Carbs, 3g Fiber, 4g Sugar

From: Martha Rose Shulman
Use a flavorful broth — chicken or vegetable — to enhance the subtle flavors in this thick, comforting soup, which uses lettuce as a main ingredient. Rice thickens the soup and it's all puréed with an immersion blender.
Featured in: Turning Up The Heat On Lettuce: Lettuce And Green Garlic Soup.  
Servings: 4
Time: 45 min  

1 Tbsp extra virgin olive oil
1 medium onion, chopped
1 bulb green garlic, stalks and papery layers removed, roughly chopped
1/2 cup rice
7 cups chicken OR vegetable stock
1/2 cup parsley leaves
A bouquet garni made with bay leaf, few sprigs each parsley & thyme, tied together
Salt, to taste
3/4 lb lettuce leaves, washed and coarsely chopped (8 cups)
A generous amount of freshly ground pepper
2 Tbsp chopped flat-leaf parsley OR chives, for garnish
Freshly grated Parmesan, for garnish

Heat the olive oil in a large, heavy soup pot over medium heat and add the onion. Cook, stirring, until it is tender, about 5 minutes. Add a generous pinch of salt and the garlic and cook, stirring, until the garlic is fragrant, about 1 minute. Add the rice, stock, parsley leaves and bouquet garni, and bring to a boil. Add the lettuce and salt to taste, reduce the heat, cover and simmer over low heat for 30 minutes. The tough ribs of the lettuce leaves should be thoroughly tender.

Using an immersion blender or a regular blender (working in batches and covering the blender with a kitchen towel to prevent the hot soup from splashing), blend the soup until smooth. If using a regular blender, return the soup to the heat. Add lots of freshly ground pepper, taste and adjust salt. Heat through and serve, garnishing each bowl with chopped fresh parsley or chives and freshly grated Parmesan.

Advance preparation: You can make this a day ahead, but you will probably want to thin it out a bit when you reheat it.

Servings: 4
Nutrition per Serving: 315 Calories, 8g Total Fat, 1g Saturated Fat, 6g Monounsaturated Fat, 1g Polyunsaturated Fat, 12mg Cholesterol, 1407mg Sodium, 43g Total Carbs, 2g Dietary Fiber, 9g Sugars, 15g Protein

Does not include the " Salt, to taste" Using low sodium chicken broth. Using brown rice not white! Does not include: Freshly grated Parmesan
Servings: 4
Servings size: 575 g
Nutrition per Serving: 219 Calories, 60 Calories from Fat, 6.8g Total Fat, 1.4g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 144mg Sodium, 31g Total Carbs, 3g Dietary Fiber, 4g Sugars, 12g Protein -- Calcium: 7% - Iron: 12% - Vitamin A: 24% -  Vitamin C: 31%


Posted by:
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)

Have you tried the highest rated email app?
With 4.5 stars in iTunes, the Yahoo Mail app is the highest rated email app on the market. What are you waiting for? Now you can access all your inboxes (Gmail, Outlook, AOL and more) in one place. Never delete an email again with 1000GB of free cloud storage.