LOWFAT - Creamy Asparagus Soup

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Creamy Asparagus Soup

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories : Soups And Stews

 

Amount Measure Ingredient -- Preparation Method

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2 pounds asparagus spears

1 (14 1/2-ounce) can vegetable broth

1 teaspoon olive oil

1 cup chopped onion

2 garlic cloves -- minced

1 cup soy milk or 1% low-fat milk

1 cup reduced fat firm tofu, drained -- and cut into 1 " cubes

(about 6 ounces)

1 tablespoon grated lemon rind

1/4 teaspoon black pepper

 

Snap off tough ends of asparagus. Cut a 1-inch tip from each asparagus spear,

set aside. Reserve stalks. Bring broth to aboil in a medium saucepan; add

asparagus stalks. Cook 5 minutes; strain asparagus through a sieve into abowl,

reserving 3/4 cup broth.

 

Heat oil in pan over medium heat. Add onion and garlic; saute 5 minutes. Add

asparagus stalks and milk, simmer 8 minutes oruntil tender. Cobmine asparagus

mixture, reserved broth, and tofu in a blender; process utnil smooth. Strain

mixture through a sieve over a bowl, discard solids. Combine asparagus puree,

asparagus tips, lemon rind, and pepper in pan; simmer over low heat 5 minutes

oruntil asparagus is tender. Yield: 4 servings (serving size 3/4 cup).

 

CALORIES 144 (24% from fat); FAT 3.8g (sat 0.5g, mono 1.1g, poly 1.1g); PROTEIN

12.2g; CARB 19.4g; FIBER 3.1g; CHOL 0mg; IRON 2.7mg; SODIUM 596mg; CALC 127mg

 

 

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Per serving: 56 Calories (kcal); 1g Total Fat; (19% calories from fat); 3g

Protein; 10g Carbohydrate; 0mg Cholesterol; 4mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 0 Fat; 0

Other Carbohydrates

 

NOTES : MC Formatted by KES

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0