Cream Of Carrot Soup
|Minced onions||1⁄4 Cup (4 tbs)|
|Minced celery||1 Tablespoon|
|Thinly sliced carrots||3⁄4 Cup (12 tbs)|
|Garlic||1⁄2 Clove (2.5 gm), minced|
|Chicken stock||1 1⁄2 Cup (24 tbs)|
|Low fat milk||1⁄2 Cup (8 tbs)|
|Maple syrup||1⁄2 Teaspoon|
|Ground cinnamon||1 Pinch|
|Grated nutmeg||1 Pinch|
|Nonfat yogurt||2 Tablespoon (For Garnish)|
In a 1 1/2-quart casserole, combine the onions, celery, and margarine or butter.
Microwave on high for 1 minute, or until the margarine or butter is melted.
Stir in the carrots and garlic.
Cover with wax paper and microwave on high for 3 minutes, or until the carrots are crisp-tender.
Transfer to a blender with 1/2 cup of the stock.
Process on medium speed until smooth.
Return to the casserole.
Add the milk, maple syrup, cinnamon, nutmeg, and the remaining 1 cup stock.
Cover with a lid and microwave on high for 3 to 4 minutes, or until heated through.
Ladle into bowls and serve garnished with the yogurt.
Serving size: Complete recipe
Calories 486 Calories from Fat 82
% Daily Value*
Total Fat 9 g14.1%
Saturated Fat 2.3 g11.3%
Trans Fat 0 g
Cholesterol 13.7 mg4.6%
Sodium 690.7 mg28.8%
Total Carbohydrates 76 g25.2%
Dietary Fiber 4 g15.8%
Sugars 21.3 g
Protein 16 g32.3%
Vitamin A 384.2% Vitamin C 16.9%
Calcium 27.1% Iron 7.5%
*Based on a 2000 Calorie diet