Cream of Asparagus Soup Recipe

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Ingredients

Count

Nutrition

158

Calories

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Ingredients:

Serving

3 cups (1/2-inch) sliced asparagus (about 1 lb)
2 cups fat-free , less-sodium chicken broth
3/4 tsp fresh thyme, divided
1 bay leaf
1 garlic clove, crushed
1 tbsp all-purpose flour
2 cups 1% low-fat milk
dash of ground nutmeg
2 tsp butter
3/4 tsp salt
1/4 tsp grated lemon rind

Directions:

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 3.5g (sat 2g, mono 0.8g, poly 0.2g); PROTEIN 6.7g; CARB 13.4g; FIBER 1.1g; CHOL 13mg; IRON 0.6mg; 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 3.4g (sat 2g, mono 0.8g, poly 0.2g); PROTEIN 7.3g; CARB 18.3g; FIBER 1.3g; CHOL 13mg; IRON 1.5mg; SODIUM 759mg; CALC 178mg

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	158.43 Kcal (663 kJ)
Calories from fat	28.97 Kcal
		% Daily Value*
Total Fat	3.22g	5%
Cholesterol	11.87mg	4%
Sodium	731.69mg	30%
Potassium	675.05mg	14%
Total Carbs	15.05g	5%
Sugars	10.87g	43%
Dietary Fiber	2.39g	10%
Protein	18.24g	36%
Vitamin C	8.5mg	14%
Iron	4.8mg	26%
Calcium	271mg	27%

Amount Per 100 g
Calories	43.75 Kcal (183 kJ)
Calories from fat	8 Kcal
		% Daily Value*
Total Fat	0.89g	5%
Cholesterol	3.28mg	4%
Sodium	202.05mg	30%
Potassium	186.41mg	14%
Total Carbs	4.16g	5%
Sugars	3g	43%
Dietary Fiber	0.66g	10%
Protein	5.04g	36%
Vitamin C	2.3mg	14%
Iron	1.3mg	26%
Calcium	74.8mg	27%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

3

Points
4

PointsPlus

Good Points

low fat,
saturated fat free,
low cholesterol

Bad Points

High in Sodium

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