Cream of Asparagus Soup - 7g Carbs, 2.8g Fiber, 2g Sugar
From: www.arcamax.com
3 cups asparagus, sliced in bite-sized pieces with tough ends removed
2 cups chicken broth
1 bay leaf
1 garlic clove, minced
1 Tbsp flour
1 tsp fresh thyme
2 cups milk
Pinch of nutmeg
1 Tbsp butter
Salt and pepper to taste
1 tsp grated lemon zest
Combine asparagus, chicken broth, bay leaf and garlic in a saucepan and bring to a boil. Reduce heat and simmer for 15 minutes or until asparagus is tender. Remove bay leaf, place asparagus mixture in the blender and puree until smooth. Place flour in the saucepan along with thyme, milk, and nutmeg and whisk until blended. Add pureed asparagus, butter, salt and pepper and lemon zest. Simmer for 5 minutes and serve.
The Skinny: Use fat free chicken broth and low fat milk.
Nutrition From: www.caloriecount.about.com
Using: unsalted butter, using low sodium chicken broth.
Substituting: plain unsweetened almond milk for regular.
Omitting: salt.
Servings: 4
Serving Size: 348g (348g = 12.27oz // 12.27oz = 1.53 cups)
Nutrition per Serving:
83 Calories, 43 Calories from Fat, 4.8g Total Fat, 1.9g Saturated Fat, 8mg Cholesterol, 148mg Sodium, 7g Total Carbs, 2.8g Dietary Fiber, 2g Sugars, 4g Protein
Vitamin A 22% - Vitamin C 11% - Calcium 26% - Iron 18%
Nutrition Grade: A
Good points:
Very high in calcium
High in dietary fiber
Very high in iron
High in manganese
High in potassium
High in riboflavin
High in thiamin
Very high in vitamin A
High in vitamin C
Very high in vitamin E
Bad points:
High in saturated fat
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