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Chilled Curried Carrot Soup Categories: low fat, soups/stews 2 teaspoons corn oil 6 large carrots; peeled, sliced thin 2 large carrots; peeled, julienned 2 thin slices peeled fresh ginger 2 medium sweet onions; finely chopped 4 cups reduced sodium vegetable or chicken 2 cups water 1/2 cup skim milk 1/2 teaspoon curry powder 1 green onion; cut long strips 2 tablespoons shredded coconut Freshly-ground black pepper; if desired Heat oil in a large saucepan. Add sliced carrots and ginger. Cook over moderately-high heat until they are tender-crisp and lightly browned (about 5 to 10 minutes). Add the onion and cook until soft, stirring frequently. Add the broth, water, skim milk and curry powder. Bring to a slow boil. Simmer until carrots are tender. Remove from heat. Strain the liquid into another pan reserving the solids. Puree the cooked carrot mixture until smooth. Return the puree to the liquid. Add the julienned carrots and reheat, cooking until they are tender (about 3 minutes). Ladle into bowls. Top with green onion and shredded coconut. Add a grind of fresh black pepper if desired. This recipe yields 4 servings Nutritional Analysis Per Serving: Calories 150; Fat (grams) 4; Percent calories from fat 24; Percent polyunsaturated 12; Percent saturated 9; Percent monounsaturated 3; Cholesterol (milligrams) trace; Sodium (milligrams) 100; Protein (grams) 4; Carbohydrate (grams) 24; Dietary Fiber (grams) 6. Source: "Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org" S(Formatted for MC5): "11-06-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 116 Calories (kcal); 3g Total Fat; (19% calories from fat); 3g Protein; 21g Carbohydrate; 1mg Cholesterol; 72mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 4 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates NOTES : People with diabetes or those on calorie-controlled diets may count one serving as: 1 starch, 2 vegetable, 1 fat. Weight Watcher points calculated at 2 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 4 servings Preparation Time: 0:00 |
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