Lightened up Lemon-Chicken Velvet Soup Recipe

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Ingredients:

Serving

1 tbsp reduced fat margarine
2 tbsp white whole wheat flour (or regular flour)
2 1/2 cups fat-free chicken broth
3 tbsp fresh lemon juice
1 lb boneless skinless chicken breast, diced
9 oz sugar snap peas
2 tbsp minced parsley
1 tsp grated lemon peel
2 tbsp fat free cream cheese
1/2 tsp salt (optional)

Directions:

Spray treat a medium soup pot with non-stick cooking spray, and heat over medium. Add chicken and cook until no longer pink. Remove and keep warm.
In the same pot, melt margarine. Stir in flour, and then slowly add chicken broth, stirring out the flour chunks. Add lemon juice. Bring to a boil, cook for 1-2 minutes.
Stir in the chicken, peas, parsley, optional salt, and lemon peel. Cook 5-7 minutes, until chicken is heated through and peas are starting to tender.
Reduce heat and add milk. Heat for 2-3 minutes, and add cream cheese. Heat through and stir until cream cheese is melted. Do not boil.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	212.18 Kcal (888 kJ)
Calories from fat	71.17 Kcal
		% Daily Value*
Total Fat	7.91g	12%
Cholesterol	67.97mg	23%
Sodium	892.13mg	37%
Potassium	425.99mg	9%
Total Carbs	9.96g	3%
Sugars	2.11g	8%
Dietary Fiber	0.84g	3%
Protein	26.64g	53%
Vitamin C	23.6mg	39%
Vitamin A	0.7mg	22%
Iron	59.7mg	332%
Calcium	81.4mg	8%

Amount Per 100 g
Calories	59.52 Kcal (249 kJ)
Calories from fat	19.96 Kcal
		% Daily Value*
Total Fat	2.22g	12%
Cholesterol	19.07mg	23%
Sodium	250.27mg	37%
Potassium	119.5mg	9%
Total Carbs	2.8g	3%
Sugars	0.59g	8%
Dietary Fiber	0.23g	3%
Protein	7.47g	53%
Vitamin C	6.6mg	39%
Vitamin A	0.2mg	22%
Iron	16.8mg	332%
Calcium	22.8mg	8%

* 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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