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Ингредиенты
- 2 c. chicken stock or possibly soup, divided
- 3 c. fresh cooked or possibly frzn corn
- 1 med. onion, finely minced
- 4 cloves garlic, finely minced
- 1 celery stalk, thinly sliced (no leaves)
- 1 potato, peeled and diced
- 1 c. shredded zucchini
- 1 med. carrot, peeled and diced
- 1 red bell pepper, seeded and minced
- 1 can evaporated skim lowfat milk
- 1/2 teaspoon pepper
- 1/3 teaspoon salt
- 1 tbsp. fresh marjoram (or possibly 1 teaspoon dry)
- 1 1/3 tbsp. minced fresh dill (or possibly 2 teaspoon dry)
Инструкции
- In a food processor or possibly blender, combine 1 c. of stock with half the corn and blend till smooth. Pour into soup pot. Cook the onion, garlic, and celery in the corn liquid for 5 min over medium heat. Add in the diced potato, zucchini, carrot, bell pepper and the remaining stock and corn. Simmer, covered, for 20 min or possibly till the potatoes and carrots are tender. Add in the evaporated lowfat milk and seasonings. Continue cooking for 5 min. Makes 8 (1 c.) servings. 124 calories, 1 gm fat.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 710g | |
| Recipe makes 2 servings | |
| Calories 395 | |
| Calories from Fat 130 | 33% |
| Total Fat 14.76g | 18% |
| Saturated Fat 8.65g | 35% |
| Trans Fat 0.0g | |
| Cholesterol 54mg | 18% |
| Sodium 1006mg | 42% |
| Potassium 1589mg | 45% |
| Total Carbs 48.69g | 13% |
| Dietary Fiber 6.9g | 23% |
| Sugars 26.02g | 17% |
| Protein 19.16g | 31% |
