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Recipe: Asparagus Soup
Servings: 4
Preparation Time: 15 min.
Cooking Time: 15 min.
 
Ingredients:
  • 4 cup vegetable stock
  • 20 spear fresh asparagus, cut into small slices
  • 2 tsp. sugar
  • 1/2 tsp. salt, or to taste
  • 1/2 tsp. black pepper, or to taste
  • 1/2 Lbs. fresh spinach\cooked, chopped, or thawed and drained frozen spinach
  • 2 oz. butter or margarine
  • 1 oz. flour
  • 1/2 cup milk
  • 1/4 cup lowfat yogurt
Cooking Directions:
Place stock in a saucepan and bring to a boil. Add the asparagus, sugar, salt and pepper. Simmer until the asparagus is tender. Add the spinach. Continue simmering until the spinach wilts. Remove from heat, and let cool slightly. Transfer to a blender or food processor and purée. Melt the butter in the saucepan, stir in the flour, then slowly add the purée and milk. Heat. Serve topped with a dollop of fresh yogurt.
 
Per Serving: calories 208, fat 15.2g, calories from fat 66%, protein 6.6g, cholesterol 36.1mg, dietary fiber 3.4g

Nutrients Exchanges
Calories 208 Milk Exchanges 0.2
Protein 6.6g Vegetable Exchanges 1.2
Carbohydrates 17.2g Fruit Exchanges 0.0
Dietary Fiber 3.4g Bread Exchanges 0.3
Sugar 6.7g Other Carbohydrates/Sugar Exchanges 0.1
Fat Total 15.2g Lean Meat Exchanges 0.0
Saturated Fat 8.7g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 4.9g Fat Exchanges 2.5
Poly-unsaturated Fat 1.7g
% Calories from Fat 66%    
Cholesterol 36.1mg
Sodium 632.9mg
Vitamins Minerals
Vitamin A 694.0IU Calcium 170.7mg
Thiamin (B1) 1.0mg Copper 0.3mg
Riboflavin (B2) 0.4mg Iron 3.5mg
Niacin (B3) 2.0mg Magnesium 72.9mg
Vitamin B6 0.5mg Manganese 1.1mg
Vitamin B12 0.2mcg Phosphorus 141.3mg
Vitamin C 17.1mg Potassium 610.7mg
Vitamin E 3.7IU Selenium 5.9mcg
Folate 190.7mcg Sodium 632.9mg
Pantothenic Acid 0.5mg Zinc 1.2mg