1,001 Low-Fat: Chayote Squash Soup With Cilantro Sour Cream

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* Exported from MasterCook *

 

Chayote Squash Soup With Cilantro Sour Cream

 

Recipe By : 1,001 Low-Fat Vegetarian Recipes by Sue Spitler, page 77

Serving Size : 6 Preparation Time :0:00

Categories : Soups And Stews Vegetables

 

Amount Measure Ingredient -- Preparation Method

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Vegetable cooking spray

1 large onion -- chopped

2 cloves garlic -- minced

3 tablespoons flour

3 large chayote squash -- peeled

pitted and sliced

6 cups Basic Vegetable Stock -- divided

(see separate recipe)

1/2 cup water

Salt and white pepper -- to taste

Cilantro -- finely chopped

as garnish

***CILANTRO SOUR CREAM***

1/3 cup fat-free sour cream

1 tablespoon finely chopped cilantro

1/4 cup skim milk -- up to 1/3

 

6 side-dish servings (about 1 cup each)

 

Chayote squash, often called a " vegetable pear, " is native to

Mexico. Readily available in supermarkets, the squash is light green in

color and delicate in flavor.

 

1. Spray large saucepan with cooking spray; heat over medium heat until

hot. Sauté onion and garlic until tender, about 5 minutes. Stir in flour;

cook over medium heat 2 minutes, stirring constantly.

 

2. Add squash and 2 cups stock to saucepan; heat to boiling. Reduce heat

and simmer, covered, until squash is tender, 15 to 20 minutes. Process

mixture in food processor or blender until smooth; return to saucepan. Add

remaining stock and water; season to taste with salt and white

pepper. Heat over medium heat and serve warm, or refrigerate and serve

chilled.

 

3. Serve soup in bowls; drizzle with Cilantro Sour Cream and sprinkle with

cilantro.

 

Cilantro Sour Cream: Mix sour cream and cilantro in small bowl, adding

enough milk for desired consistency. Makes about 1/2 cup.

 

Per Serving: Calories: 68, % calories from fat: 11, Fat (gm): 0.9,

Saturated fat (gm): 0.1, Cholesterol (mg): 0.2, Sodium (mg): 27, Protein

(gm): 2.9, Carbohydrate (gm): 13.3. Exchanges: Milk: 0.0, Vegetable: 2.5,

Fruit: 0.0, Bread: 0.0, Meat: 0.0, Fat: 0.0.

 

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* Exported from MasterCook *

 

Cilantro Sour Cream

 

Recipe By : 1,001 Low-Fat Vegetarian Recipes by Sue Spitler, page 77

Serving Size : 1 Preparation Time :0:00

Categories : Sauces And Marinades

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/3 cup fat-free sour cream

1 tablespoon finely chopped cilantro

1/4 cup skim milk -- up to 1/3

 

1. Mix sour cream and cilantro in small bowl, adding enough milk for

desired consistency. Makes about 1/2 cup.

 

 

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