Italian Asparagus Soup - 11g Carbs, 2g Fiber, 8g Sugar
I made this the night before and found that it stores well, travels well and can easily be reheated. Better yet, the soup really does get a creamy texture once you've added the nonfat yogurt. Consensus around the table was that its bright color and smooth flavor made it a satisfying dish.
Healthy Living Tradition
Asparagus is a leading supplier of folic acid, a crucial nutrient for developing healthy infants. A large spear has only 4 calories, so it can be enjoyed in abundance.
2 bunches asparagus (about 1 lb each), cleaned and trimmed
1 3/4 cups nonfat milk
2 cups water
Salt, to taste
Freshly ground pepper, to taste
1/4 cup plain nonfat yogurt
2 Tbsp Parmesan cheese
4 Tbsp parsley, finely chopped
Place asparagus, milk and water in a large saucepan. Add salt and pepper. Stir. Bring to boil over high heat. Cook, uncovered, for 8-10 minutes or until asparagus is tender.
Pour soup into blender. Remove center spout from lid to prevent it from bursting. Place lid on blender, and hold a kitchen towel over the center hole. Puree soup until it is blended. Whip soup for 1 minute and return it to the saucepan.
Add yogurt. Stir to mix well. Heat soup over low heat until warm. Stir in cheese. Taste and adjust seasonings, if necessary. Pour into clear glasses or coffee mugs, and top with parsley.
Nutrition per Serving: 80 Calories, 10 Calories From Fat, 1g Total Fat, .6g Saturated Fat, 5mg Cholesterol, 105mg Sodium, 11g Total Carbs, 2g Dietary Fiber, 8g Sugars, 8g Protein
Exchanges/Choices: 1/2 fat free milk, 1 Vegetable
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