Cream Of Asparagus Soup
|Chopped onion||1⁄2 Cup (8 tbs)|
|Chopped celery||1⁄2 Cup (8 tbs)|
|Canned chicken broth||10 1⁄2 Ounce, defatted (1 Can)|
|White rice||1⁄3 Cup (4.8 tbs)|
|Asparagus spears||1 Pound|
|Evaporated skim milk||2 Cup (32 tbs)|
|Fat free sour cream||1⁄2 Cup (8 tbs)|
Lightly spray an unheated large saucepan with no-stick spray.
Add the onions and celery.
Cook and stir over medium heat until the onions are tender.
Stir in the broth and rice.
Bring to a boil.
Reduce the heat.
Cover and simmer about 20 minutes or until the rice is tender.
Meanwhile, in a large saucepan with a tight-fitting lid, bring 1" of water to a boil.
Place the asparagus in a steamer basket and set the basket in the saucepan, making sure the basket sits the water.
Cover the saucepan and steam for 10 to 15 minutes or until tender.
Cut the tips from the asparagus and set aside.
Chop the spears.
Add the spears and 1/2 cup of the milk to the rice mixture.
Bring to a boil.
Reduce the heat and simmer for 5 minutes.
Transfer the asparagus-rice mixture to a blender or food processor.
Blend or process until smooth.
While the blender or food processor is still running, slowly pour in the remaining 1 1/2 cups of milk.
The final consistency should be smooth and slightly thickened.
Return the mixture to the saucepan.
Heat the soup to a simmer.
Remove from the heat and stir in the sour cream.
Garnish each serving with the reserved asparagus tips.
If desired, drizzle with additional fat-free sour cream slightly thinned with water.
Calories 216 Calories from Fat 5
% Daily Value*
Total Fat 0.56 g0.85%
Saturated Fat 0.16 g0.8%
Trans Fat 0 g
Cholesterol 29.8 mg9.9%
Sodium 450.1 mg18.8%
Total Carbohydrates 38 g12.5%
Dietary Fiber 1.4 g5.7%
Sugars 20.5 g
Protein 14 g27.3%
Vitamin A 22.6% Vitamin C 6.8%
Calcium 44.6% Iron 8.2%
*Based on a 2000 Calorie diet