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Cream of Asparagus Soup
Makes eight 6-ounce servings
¾ cup Italian parsley leaves, washed and dried
3 tablespoons unsalted butter
²⁄
³
cup chopped onion or leek
1 pound asparagus, trimmed, cut into 1-inch pieces
3 cups fat free, low-sodium chicken or
vegetable stock or broth
1 cup half-and-half
1 tablespoon cornstarch
1½ cups cold water
1 teaspoon kosher salt
½ teaspoon white pepper
Place the parsley in the blender jar. Cover and pulse on Chop until
coarsely chopped, about 4 to 5 times. Remove and reserve.
Melt the butter in medium saucepan over medium heat. Add onion
and cook until soft but not brown, about 2 to 3 minutes. Add
asparagus, stock, and all but 1 tablespoon of the reserved parsley.
Cover and bring to a boil over medium-high heat. Reduce heat to
low and simmer, partially covered, until asparagus is tender, about
10 to 12 minutes.
Pour the soup through a strainer, reserving the solids and liquids.
Allow to cool 5 minutes. Place the solids in the blender jar with
1 cup of the cooking liquid; return the remaining liquid to the
saucepan. Cover and blend on Purée until creamy and smooth,
about 30 to 40 seconds. Return puréed vegetable mixture to the
saucepan and stir to combine. Stir in half-and-half. Stir cornstarch
into water, and add to soup. Add salt and pepper. Cook, stirring
often, over medium heat, until soup thickens, about 6 to 8 minutes.
Do not let boil. Taste and adjust seasonings as needed. Serve in
warmed bowls garnished with the remaining parsley.
Nutritional information per serving:
Calories 98 (59% from fat) • carb. 7g • pro. 4g • fat 7g • sat. fat 4g
• chol. 19mg • sod. 510g • calc. 56mg • fiber 2g
SALAD DRESSINGS, VINAIGRETTES,
SAVORY SAUCES
Creamy Feta & Yogurt Dressing
Makes 1¼ cups (can be doubled)
1 clove garlic, peeled and crushed
1 teaspoon oregano
½ teaspoon basil
¹⁄
³
cup red wine vinegar
¼ cup extra virgin olive oil
1 tablespoon fresh lemon juice
1 teaspoon honey
4 ounces crumbled feta cheese
¼ cup lowfat or fat free plain yogurt
Place garlic, oregano, and basil in the blender jar. Cover and pulse
5 times on Chop to chop garlic. Add remaining ingredients in order
listed. Blend for 15 seconds using Mix. Scrape blender jar. Blend
15 seconds longer on Mix.
Let dressing stand for 20 to 30 minutes to allow flavors to blend.
Transfer to a resealable container and refrigerate until ready to use.
Nutritional information per serving (one tablespoon):
Calories 43 (81% from fat) • carb. 1g • pro. 1g • fat. 1g • sat. fat 1g
• chol. 5mg • sod. 65mg • calc. 36mg • fiber 0g