Asparagus Soup - 10.7g Carbs, 3.3g Fiber, 3.2g Sugar
From: www.peakmarket.com
3 cups asparagus, chopped
2 Tbsp unsalted butter
½ onion, chopped
1 carrot, chopped
1 clove garlic, chopped
2 Tbsp flour
2 cup low sodium chicken stock
2 cup 2 % milk
Salt, to taste
Pepper, to taste
Nutmeg, to taste
Trim asparagus. Heat butter in medium saucepan. Add onion, carrot, garlic and cook over medium heat 5 to 7 minutes. Add flour and cook, stirring, for 2 minutes. Do not brown. Remove from heat and whisk in stock and milk. Return to heat and cook, stirring until mixture barely comes to a boil. Add asparagus and cook over medium heat until tender, 15 to 20 minutes. Puree mixture in blender or food processor until smooth. Return to heat. Season with salt, pepper and nutmeg.
Nutrition From: www.caloriecount.about.com
Serves: 4
Serving Size: 381 g
Nutrition per Serving:
123 Calories, 67 Calories from Fat, 7.4g Total Fat, 3.7g Saturated Fat, 0g Trans Fat, 15mg Cholesterol, 128mg Sodium, 10.7g Total Carbs, 3.3g Dietary Fiber, 3.2g Sugars, 4.6g Protein
Vitamin A 70% - Vitamin C 13% - Calcium 4% - Iron 15%
Nutrition Grade: A-
Good points:
High in dietary fiber
High in iron
High in thiamin
Very high in vitamin A
High in vitamin C
Bad points:
High in saturated fat
