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A delicious low fat
soup...
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1 Tbs |
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olive oil |
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1 cup |
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finely
chopped yellow onion |
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3 cloves |
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garlic,
minced |
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4 medium |
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sized red
potatoes, cut into ½-inch cubes but not peeled |
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2 Tbs |
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flour |
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¼ tsp |
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salt |
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¼ tsp |
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freshly
ground black pepper |
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Two
14.25oz. |
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cans nonfat,
low-sodium chicken or vegetable broth |
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12 ounce |
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can
evaporated skim milk |
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1¼ lbs |
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broccoli,
trimmed, divided into small florets, stems
peeled and cut into ½-inch chunks (you should
end up with about 4 cups) |
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1 Tbs |
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minced fresh
Italian flat-leaf parsley |
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1 Tbs |
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chopped
fresh basil |
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1 |
Heat olive oil in
very large heavy saucepan over moderately high heat
until ripples appear on pan bottom, about 1½ minutes.
Add onion and garlic and cook, stirring occasionally,
until soft, about 5 minutes. |
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2 |
Add potatoes, flour,
salt, and pepper, stirring well to mix. Slowly add
chicken broth and evaporated milk, stirring all the
while. Bring quickly to a boil, again stirring. |
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3 |
Reduce heat to low,
cover, and simmer until potatoes are tender, about 20
minutes. |
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4 |
Add broccoli,
parsley, and basil and simmer uncovered, stirring now
and then, until broccoli is crisp-tender, about 10
minutes. |
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5 |
Ladle into soup
bowls and serve. |
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Servings: 6 |
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Nutrition Facts |
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Amount Per Serving |
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Calories |
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176.03 |
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Calories From Fat (14%) |
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25.36 |
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% Daily Value |
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Total Fat
2.91g |
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4% |
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Saturated Fat 0.43g |
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2% |
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Cholesterol
2.55mg |
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1% |
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Sodium
740.28mg |
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31% |
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Potassium
901.58mg |
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26% |
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Carbohydrates
29.82g |
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10% |
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Dietary Fiber 1.84g |
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7% |
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Sugar 8.61g |
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Sugar Alcohols 0.00g |
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Net Carbohydrates
27.99g |
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Protein
9.28g |
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19% |
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Recipe Source |
| GMA's
Cutting the Calories Cookbook |
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