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Low Calorie "Cream" of Vegetable Soup

The Sheariss family enjoys soup for lunch. This recipe is an easy way to add nutrient-dense veggies into the diet without realizing they're present.

2 cups chicken broth
3 cups cut-up vegetables -- your choice of fresh, frozen or canned (drained)
1 cup cooked rice
2 cups skim milk

In a large saucepan over high heat, heat broth and vegetables to boiling. Reduce heat to low; cover and simmer until vegetables are just tender, stirring often. Spoon half of the broth, half of the veggies, and the rice into a blender or food processor; cover and blend at low speed until smooth. Pour remaining mixture into bowl. Repeat with remaining vegetables and broth. Return blended mixture to saucepan. Stir in milk; heat through. Makes about 6 servings.

Note: Vegetables can be combinations rather than using one kind. For example: potato and leek, spinach and zucchini, carrot and tomato, or whatever is a favorite. Fresh or dried herbs can be added at the end of the cooking period. About 1/4 to 1/2 teaspoon of dried herbs or 2 tablespoons fresh herbs. A dash of hot pepper sauce would be tasty, too.

Nutritional analysis per serving: Calories, between 90 and 150 depending on the vegetables; 1 gram fat.

Good Housekeeping Institute, November 1990

Thursday, April 29, 1999



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