- 3 cups (1/2-inch) sliced asparagus (about 1 pound)
- 2 cups fat-free, less-sodium chicken broth
- 3/4 teaspoon fresh thyme, divided
- 1 bay leaf
- 1 garlic clove, crushed
- 1 tablespoon all-purpose flour
- 2 cups 1% low-fat milk
- Dash of ground nutmeg
- 2 teaspoons butter
- 3/4 teaspoon salt
- 1/4 teaspoon grated lemon rind
- calories 117
- caloriesfromfat 27 %
- fat 3.5 g
- satfat 2 g
- monofat 0.8 g
- polyfat 0.2 g
- protein 8.9 g
- carbohydrate 14 g
- fiber 2.5 g
- cholesterol 13 mg
- iron 1.1 mg
- sodium 748 mg
- calcium 163 mg
How to Make It
Combine asparagus, broth, 1/2 teaspoon thyme, bay leaf, and garlic in a large saucepan over medium-high heat; bring to a boil. Reduce heat, cover, and simmer 10 minutes. Discard bay leaf. Place asparagus mixture in a blender; process until smooth.
Place flour in pan. Gradually add the milk, stirring with a whisk until blended. Add puréed asparagus and ground nutmeg; stir to combine. Bring to a boil. Reduce heat; simmer 5 minutes, stirring constantly. Remove from heat, and stir in 1/4 teaspoon thyme, butter, salt, and lemon rind.
Cream of Carrot Soup: Substitute 2 cups baby carrots for asparagus. Omit bay leaf. Yield 4 servings (serving size: 1 cup).
CALORIES 112 (28% from fat); FAT 5g (sat 2g, mono 8g, poly 2g); PROTEIN 7g; CARB 4g; FIBER 1g; CHOL 13mg; IRON 6mg; SODIUM 765mg; CALC 152mg
Cream of Leek Soup: Substitute 3 cups sliced leek for asparagus. Substitute 3/4 teaspoon rosemary for thyme. Omit bay leaf.
CALORIES 131 (23% from fat); FAT 4g (sat 2g, mono 8g, poly 2g); PROTEIN 3g; CARB 3g; FIBER 3g; CHOL 13mg; IRON 5mg; SODIUM 759mg; CALC 178mg