Carrot Soup - 16g Carbs, 4.3g Fiber, 7.3g Sugar
From: South Beach Diet
This creamy, rich soup has a brilliant orange hue that brings gorgeous
color to the Easter table. Add a bit of water or extra broth if you
prefer a thinner soup.
Prep Time: 15 min
Cook Time: 30 min
Total Time: 45 min
Servings: 8
3 Tbsp extra-virgin olive oil
1 medium sweet onion, roughly chopped
3 cloves garlic, smashed and peeled
2 1/2 lb carrots, cut into 1/2-inch pieces
4 cups less sodium chicken broth
1 dash white pepper
8 tsp sour cream, reduced-fat
Sprig fresh mint, for garnish
MAKE-AHEAD: Soup can be made up to 1 day ahead and refrigerated in a
covered container.
Heat oil in a large saucepan over medium-high heat. Add onion and garlic;
stir to coat. Reduce heat to medium-low and cook, stirring occasionally,
until they soften, about 10 minutes.
Add carrots, stir to coat, and cook for 10 minutes. Add broth and 2 cups
water, and bring to a boil. Reduce heat to medium-low and simmer until
carrots are tender, 10 to 12 minutes.
Puree soup in a blender or food processor. Season with pepper to taste.
Serve hot with a teaspoon of sour cream and sprig of mint in each bowl.
Servings: 8
Serving Size: 1 cup
Nutrition per Serving:
130 Calories, 6g Total Fat, 1g Saturated Fat, 380mg Sodium,
16g Carbs, 4g Dietary Fiber, 3g Protein
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 288 g
Nutrition per Serving:
127 Calories, 58 Calories from Fat, 6.5g Total Fat, 1.3g Saturated Fat,
0g Trans Fat, 2mg Cholesterol, 136mg Sodium, 16g Total Carbs,
4.3g Dietary Fiber, 7.3g Sugars, 2.7g Protein
Vitamin A 475% - Vitamin C 17% - Calcium 6% - Iron 5%
Nutrition Grade: A-
Good points:
Very low in cholesterol
High in dietary fiber
High in potassium
Very high in vitamin A
High in vitamin C
Bad points:
High in sugar
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