GINGER ORANGE CARROT SOUP
Yield: 4 servings
Ingredients:
• 2 teaspoons vegetable oil
• 2 cups carrots, peeled and sliced
• 1/2 teaspoon grated fresh ginger
• 1 teaspoon all-purpose flour
• 2 cups low-sodium, nonfat chicken broth
• 1 cup nonfat milk
• 1/4 cup nonfat powdered milk
• 1 tablespoon frozen orange juice concentrate
• 1 teaspoon grated orange zest
• 1/4 teaspoon dried thyme
• 1 bay leaf
• Salt and pepper, to taste (optional)*
• Nonfat sour cream (optional)*
• Fresh cilantro, chopped for garnish (optional)
Directions:
1. Heat oil in a large saucepan over medium-high heat. Sauté carrots and ginger until lightly browned (about 7 minutes.) Add flour and cook for 1 minute.
2. Stir in broth, milk, powdered milk, orange juice concentrate, orange zest, thyme and bay leaf. Raise heat to boiling then reduce heat to medium, cover and simmer for 10 minutes or until carrots are tender.
3. Discard bay leaf. Carefully pour soup into a blender and process until smooth. Season with salt and pepper, to taste. Serve in bowls with an optional dollop of nonfat sour cream and sprinkled with cilantro.
*Nutrition Facts calculated without salt and sour cream.
NUTRITION:
Serving Size: 1/4 of recipe (253 g)
Servings Per Recipe: 4
Amount per serving
Calories 109
Calories from fat 29
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 2 mg
Sodium 113 mg
Total Carbohydrates 14 g
Dietary Fiber 2 g
Sugars 0 g
Protein 7 g
Vitamin A 350%
Vitamin C 20%
Calcium 15%
Iron 4%
King County Washington Public Health
www.metrokc.gov
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