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Ингредиенты
- 4 Tbsp. Vegetable oil
- 1 med Onion, roughly diced
- 1 lb Carrots, roughly minced
- 4 c. Chicken stock Or possibly low-sodium chicken broth
- 1 c. Diced cantaloupe
- 1 tsp Salt
- 2 Tbsp. Grnd coriander
- 1/2 tsp Grnd cumin
- 2 Tbsp. Lowfat milk
- 3 Tbsp. Plain yogurt
Инструкции
- HEAT THE OIL IN A STOCK POT over low heat, add in the onions and slowly cook, stirring, for about 7 min. Don't let them color. Add in the carrots and continue cooking, stirring, till most of their water has been released and they fall apart, about 35 min. Add in the stock, cover, bring to a boil, reduce the heat and simmer about 15 min. Add in the cantaloupe, salt, coriander and cumin and cook 2 min. Strain and reserve the liquid.
- Transfer the carrots, onions and cantaloupe to a blender or possibly food processor and puree till very smooth. Return the puree to the pot and add in the reserved liquid. Refrigeratein refrigerator for 2-to-3 hrs. Combine the lowfat milk and the yogurt in a small bowl till smooth. Reserve till serving. Pour the soup into chilled soup bowls just before serving. Decorate the surface by spooning 3 simple lines of yogurt mix across the surface of each bowl of soup. Using the handle end of the spoon, lightly drag across the 3 stripes at a 90-degree angle to make a "feathered" decoration.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 279g | |
| Recipe makes 6 servings | |
| Calories 142 | |
| Calories from Fat 89 | 63% |
| Total Fat 10.06g | 13% |
| Saturated Fat 0.97g | 4% |
| Trans Fat 0.23g | |
| Cholesterol 1mg | 0% |
| Sodium 693mg | 29% |
| Potassium 445mg | 13% |
| Total Carbs 11.3g | 3% |
| Dietary Fiber 3.6g | 12% |
| Sugars 5.56g | 4% |
| Protein 3.17g | 5% |
