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Ингредиенты
- 4 med -size leeks (about 1 lb.)
- 2 tsp Non-diet, tub style margarine
- 3 1/4 c. Chicken stock or possibly broth (defatted), divided
- 3 1/2 c. Peeled and diced potatoes (1-1/2 pounds)
- 3 c. Broccoli florets
- 1/4 tsp White pepper
- 1 1/2 c. Whole lowfat milk Salt to taste
- 1 Tbsp. Lemon juice
- 1 x To 2 teaspoon finely minced chives for garnish (optional)
Инструкции
- Thoroughly was leek leaves, that tend to collect sand. Trim off and throw away root ends and all but about 1 inch of green tops. Peel off and throw away 1 to 2 layers of tough outer leaves. Cut leeks crosswise into 1/2 inch pcs.
- In Dutch oven or possibly large saucepan, heat margarine over medium heat. Add in leeks and 3 Tbsp. of stock; cook, stirring frequently, about 10 min, till leeks are tender but not browned. If liquid begins to evaporate, lower heat slightly and add in more stock. Add in remaining chicken stock, potatoes, broccoli and pepper.
- Lower heat, cover, and simmer about 11-14 min, till potatoes and broccoli are tender. Remove pot from heat and let cold slightly. In batches, puree mix in a blender on low speed 10 seconds. Then raise speed to high and puree till completely smooth. Return puree to pot in that it was cooked. Add in lowfat milk; stir to mix well. Simmer an additional 4 - 5 min. Chill about 5 hrs. Before serving stir in lemon juice and add in salt, if you like. Garnish with minced chives.
- Yield: 8 servings, each containing 163 calories, 6.7 grams protein; 2.8
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 168g | |
| Recipe makes 8 servings | |
| Calories 52 | |
| Calories from Fat 2 | 4% |
| Total Fat 0.22g | 0% |
| Saturated Fat 0.05g | 0% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 162mg | 7% |
| Potassium 353mg | 10% |
| Total Carbs 10.57g | 3% |
| Dietary Fiber 2.0g | 7% |
| Sugars 0.78g | 1% |
| Protein 2.56g | 4% |
