Sunday, August 13, 2017

[Healthy_Recipes_For_Diabetic_Friends] Spring Lettuce and Leek Soup - 25g Carbs, 7g Fiber, 4g Sugar


Spring Lettuce and Leek Soup - 25g Carbs, 7g Fiber, 4g Sugar

{Sodium can easily be reduced by omitting added salt,using unsalted butter and using low sodium broth! Take Care, Gloria}
From: - Marian Cooper Cairns March 2017
Kick off a spring meal with this delightfully herbal soup. Made with three types of lettuce (romaine, escarole, and butter), leeks, white wine, and fresh parsley and dill, this Spring Lettuce and Leek Soup is bright green in color and flavor. White beans and sour cream give the soup a smooth and silky texture once the hot cooked mixture is pureed with an immersion blender or in a food processor or blender. (If you have an immersion blender or stick blender, you can puree the mixture right in the soup pot—so easy!) You can make the soup in advance and rewarm it before serving, but it is at its most vibrant when served within a few hours. Be sure to thoroughly wash and dry the lettuces and leeks to remove any traces of grit or sand, which are often hidden inside the leaves of spring greens. A dollop of tangy sour cream (or plain Greek yogurt) and a sprig of dill is a lovely finishing touch, but you can also top this soup with croutons. Serve this soup in your prettiest bowls or teacups and enjoy a bright taste of spring.
Active Time: 25 Min
Total Time: 45 Min
Serves: 8

1 large head romaine lettuce
1 large head escarole lettuce
1 head butter lettuce
3 Tbsp salted butter
2 leeks, white and light green parts only, thinly sliced (about 3 cups)
2 garlic cloves, chopped
1/4 cup dry white wine
5 cups chicken stock
1 (15-oz.) can white beans, drained and rinsed
3/4 cup sour cream
1/2 cup firmly packed fresh flat-leaf parsley leaves
2 Tbsp chopped fresh dill
1 1/2 tsp kosher salt
1/4 tsp black pepper
Sour cream
Dill sprigs

Rinse romaine, escarole, and butter lettuce well; shake and pat dry. Roughly chop leaves and stems; discard cores.

Melt butter in a large Dutch oven over medium. Add leeks and garlic; cook, stirring occasionally, until softened, 4 to 5 minutes. Add wine, and cook 1 minute. Stir in lettuces, stock, and beans. Cover and increase heat to medium-high; bring to a boil, stirring occasionally. Reduce heat to low, and simmer, covered, until lettuce leaves are wilted and stems are softened, 8 to 10 minutes. Remove from heat; stir in sour cream, parsley, and dill

Using an immersion blender, process hot soup until smooth. Stir in salt and pepper. Garnish servings with sour cream and dill sprigs, if desired.

Nutrition From:
Servings: 8
Serving Size: 16.2oz (460g)
Nutrition per Serving: 203 Calories, 74 Calories From Fat, 8.4g Total Fat, 4.5g Saturated Fat, 0.2g Trans, 19mg Cholesterol, 526mg Sodium, 25g Total Carbs, 7g Dietary Fiber, 4g Sugars, 11g Protein – Vitamin A: 177% - Vitamin C: 25% - Calcium: 17% - Iron: 24%


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