Low Fat Soup Recipes

Ingredients:

1/3 cup blanched almonds
3 large heads garlic, plus
2 large garlic cloves -crushed and peeled
2 tbsp water
1 tbsp extra-virgin olive oil
1 large onion, finely chopped
1 lb all-purpose potatoes -preferably yukon gold -peeled and diced
6 cup reduced-sodium chicken broth, defatted
salt & freshly ground black pepper, to taste
1/2 cup nonfat plain yogurt
2 tbsp chopped fresh cilantro

Instructions:

1. Preheat oven to 400°F.

2. Spread almonds on a baking sheet and bake for 3 to 5 minutes, or until
fragrant. Set aside.

3. Pull papery husks off garlic heads. Slice the tip off each head to
expose cloves. Place on a square of aluminum foil and sprinkle with water.
Pinch edges of foil together. Roast for 30 to 45 minutes, or until very
tender. Let cool. Squeeze garlic flesh from skins; set aside.

4. Meanwhile, in a Dutch oven or soup pot, heat oil over medium heat. Add
onion and cook, stirring, until lightly browned, about 5 minutes. Add
crushed garlic cloves and potatoes; cook, stirring, for 2 minutes more.

5. Add chicken broth and bring to a boil. Reduce heat to low, cover and
simmer until potatoes are tender, 20 to 30 minutes. Remove from heat and
let cool.

6. Strain soup into a bowl; transfer solids to a food processor or blender
and puree until smooth, adding a little broth if necessary. Return puree
and broth to pot. Whisk to combine.

7. In a blender or mini food processor, puree reserved roasted garlic and
almonds until smooth. (Add a little soup if necessary.) Add puree to soup.

8. Bring soup to a simmer. Season with salt and pepper. Ladle into warmed
soup bowls. Garnish with a dollop of yogurt and a sprinkling of cilantro.
Serve immediately.

MAKES ABOUT 7 CUPS, FOR 6 FIRST-COURSE SERVINGS.

210 calories per serving; 7 grams protein; 6 grams fat (0.7 gram saturated
fat); 30 grams carbohydrate; 585 mg sodium; 5 mg cholesterol; 2 grams
fiber.

Busted by Gail Shermeyer <4paws@netrax.net>



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Preparation Time: 0:00

Servings: 6