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Ingredients Jump to Instructions ↓

  1. 1 tablespoon 15ml Margarine or butter

  2. Cooking spray

  3. 4 cups 948ml Sliced leek

  4. 2 1/2 cups 275g / 9.7oz Sliced carrot

  5. 2 1/2 cups 365g / 12oz Diced peeled baking potato

  6. 1/4 cup 59ml Water

  7. 28 1/2 oz 809g Fat-free chicken broth

  8. 6 tablespoons 90ml All-purpose flour

  9. 2 cups 474ml 2% low-fat milk

  10. 1/2 teaspoon 2 1/2ml Salt

  11. 1/8 teaspoon 0.6ml White pepper

  12. 1/2 cup 15g / 1/2oz Plain croutons

  13. Edible flower petals - optional

Instructions Jump to Ingredients ↑

  1. Melt margarine over medium-high heat in a Dutch oven coated with cooking spray. Add leek, and saute 7 minutes or until tender. Add carrot, potato, water, and chicken broth, bring to a boil: cover, reduce heat, end simmer 30 minutes or until vegetables are tender. Let cool slightly.

  2. Place one-third of leek mixture in a blender, and process until very smooth. Pour into a large bowl. Repeat procedure twice with remaining leek mixture. Return pureed leak mixture to pan. and set aside.

  3. Place flour in a small bowl: gradually add milk, stirring with a whisk until blended.

  4. Add flour mixture, salt, and pepper to leek mixture in pan. Cook over medium heat 7 minutes or until thick and bubbly, stirring constantly.

  5. Ladle soup into bowls, and top with croutons. Garnish with edible flower petals, if desired.

  6. Yield: 8 servings (serving size: 1 cup soup and 1 tablespoon croutons).

  7. Exchanges: 1 FA, 1 FR/V, 1 B Per serving: CAL 184 (18% from fat); PRO 7.9 g; FAT 3.6 g (sat 1.2 g);

  8. CARB 30.4 g; FIB 2.6 g; CHOL 5 mg; IRON 1.7 mg; SOD 289 mg; CALC 122 mg.

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