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Ингредиенты
- 3 ounce onion
- 2 ounce celery
- 2 tsp canola oil butter flavored
- 10 ounce broccoli
- 6 ounce red bell pepper
- 2 1/2 ounce mushrooms (5 to 6)
- 4 c. fat-free chicken broth low salt
- 3/4 tsp curry pwdr (1/2 to 1)
- 1 tsp fresh tarragon minced
- 1/4 tsp pepper
- 2 Tbsp. cream of rice mixed with
- 1/4 c. skim lowfat milk salt to taste
Инструкции
- Prep 15 mins Cook 25 mins
- Yield: 5 c.; 85 cals per c. (17% cff / 2.2 g fat)
- 1. Mince the onion and celery in a food processor.
- 2. Heat 2 tsp oil a 4-qt pan. Add in the onion and celery and cook over medium heat till soft, about 5 min. Add in chicken broth if necessary to complete the cooking and prevent sticking.
- 3. Roughly chop the broccoli in the processor. Add in broccoli to the pan along with the broth; bring to a boil.
- 4. Meanwhile, chop the red pepper and mushrooms and the tarragon. Add in to the pot; along with the curry pwdr and pepper. Bring just to a boil, then reduce heat; cook, uncovered, till the broccoli is tender, about 15 min.
- 5. Add in the cream of rice mix; and heat to thicken; don't allow to boil. Adjust balance: salt, pepper, curry.
- Original recipe used a roux of flour and butter to thicken; 1 c. whipping cream.
- fresh tarragon.* skip the celery and use all broccoflower* A little mushroom puree soup base* A quality curry pwdr.
- Serve 2 for main course; 4 or possibly 5 as soup course. Some may want to puree; we liked the coarse texture. "Addictive!"
- NOTES : While many soups freeze well, this one doesn't, though it can be refrigerated for several days. - Abby
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 298g | |
| Recipe makes 5 servings | |
| Calories 81 | |
| Calories from Fat 14 | 17% |
| Total Fat 1.52g | 2% |
| Saturated Fat 0.4g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 80mg | 3% |
| Potassium 442mg | 13% |
| Total Carbs 12.56g | 3% |
| Dietary Fiber 2.2g | 7% |
| Sugars 3.08g | 2% |
| Protein 6.12g | 10% |
