Veggie Soup
Preperation Time: 20 minutes
Cooking time: 25 minutes
4 servings
73 calories per serving and 3% from fat
Ingredients
Cooking oil spray
1 cup each small cauliflower floret, chopped onion, and chapped carrot
2 garlic cloves, minced
3 cups low salt vegtable broth
1/2 teaspoon salt
1/4 teaspoon of freshly ground black pepper
1/2 cup canned evaporated skim milk or 1% milk
1/2 chipotle chile salsa
1.4 cup chopped cilantro or parsley
Preperation
Heat a saucepan over medium heat. Coat with cooking oil spray. Add cauliflower, onion, carrot, and garlic; cook five minutes, stirrring
ocassionally. Add broth, salt and pepper; bring to a boil over high heat. Reduce heat; cover and simmer 15 minutes or until vegtables
are very tender. Using a slotted spoon, transfer vegtable to a blender or food processor, leaving sauce in the saucepan. Add evaporated
milk and blend until smooth. Return soup to the saucepan; add salsa, stir, and heath through. Stir in cilantro; ladle into shallow bowls.
Substitutions:
Chicken broth will work just as well as vegtable broth, and will provide a little additional lean protein. Fat free half and half (skim milk with
natural thickeners) would work very well in place of evaporated skim milk and would be a little sweeter and creamier.
Preperation Time: 20 minutes
Cooking time: 25 minutes
4 servings
73 calories per serving and 3% from fat
Ingredients
Cooking oil spray
1 cup each small cauliflower floret, chopped onion, and chapped carrot
2 garlic cloves, minced
3 cups low salt vegtable broth
1/2 teaspoon salt
1/4 teaspoon of freshly ground black pepper
1/2 cup canned evaporated skim milk or 1% milk
1/2 chipotle chile salsa
1.4 cup chopped cilantro or parsley
Preperation
Heat a saucepan over medium heat. Coat with cooking oil spray. Add cauliflower, onion, carrot, and garlic; cook five minutes, stirrring
ocassionally. Add broth, salt and pepper; bring to a boil over high heat. Reduce heat; cover and simmer 15 minutes or until vegtables
are very tender. Using a slotted spoon, transfer vegtable to a blender or food processor, leaving sauce in the saucepan. Add evaporated
milk and blend until smooth. Return soup to the saucepan; add salsa, stir, and heath through. Stir in cilantro; ladle into shallow bowls.
Substitutions:
Chicken broth will work just as well as vegtable broth, and will provide a little additional lean protein. Fat free half and half (skim milk with
natural thickeners) would work very well in place of evaporated skim milk and would be a little sweeter and creamier.
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