Cream Of Fresh Vegetable Soup
|Chopped onions||1⁄2 Cup (8 tbs)|
|Garlic||1 Clove (5 gm), minced|
|Vegetable||1⁄2 Cup (8 tbs)|
|Unbleached flour||2 Tablespoon|
|Low fat milk||1 Cup (16 tbs)|
|Chicken stock seasonings||1 1⁄2 Cup (24 tbs)|
In a 2 1/2-quart casserole, combine the onions, garlic, and margarine or butter.
Microwave on high for 1 minute, or until the margarine or butter is nearly melted.
Stir and add your choice of vegetable.
Cover with wax paper and microwave on high for the time indicated on the chart, or until the vegetables are tender.
Stir in the flour.
Transfer to a blender.
Add the milk and puree until smooth.
Return the mixture to the casserole.
Add the stock and the seasonings from the chart.
Microwave on high for 5 to 6 minutes, or until heated through.
Serving size: Complete recipe
Calories 517 Calories from Fat 117
% Daily Value*
Total Fat 13 g20.4%
Saturated Fat 2.6 g12.8%
Trans Fat 0 g
Cholesterol 4.6 mg1.5%
Sodium 297 mg12.4%
Total Carbohydrates 80 g26.8%
Dietary Fiber 5.3 g21.1%
Sugars 28.6 g
Protein 15 g29.5%
Vitamin A 87.3% Vitamin C 51.4%
Calcium 33.6% Iron 13.6%
*Based on a 2000 Calorie diet