Never Too Busy for a Homemade Dinner
After
a busy day at work it can be difficult to pull together a quick and
nutritious meal for your family. Homemade soup may be the answer to
this meal-planning challenge; this easy recipe is ready in about half
an hour. Featuring asparagus, an excellent source of folate, and leeks,
which contain allyl sulfides, this week’s recipe provides an array of
cancer-fighting compounds. Serve with hearty whole-grain bread and a
colorful salad.
Asparagus and Scallion Soup
1/4 cup slivered almonds (for garnish)
1 Tbsp. olive oil
6 scallions, thinly sliced
2 medium leeks, white part only, thinly sliced
2 cans (14 oz. each) fat free, reduced-sodium chicken broth (or vegetable broth)
1/4 tsp. dried tarragon or thyme
Salt and white pepper, to taste
1 1/2 lb. asparagus (tough ends trimmed), thinly sliced
1 medium potato, peeled and coarsely chopped
1 (12-oz.) can evaporated nonfat milk
Place
almonds in a dry saucepan over medium heat. Toast nuts until golden,
shaking pan occasionally to prevent burning, about 5 to 6 minutes.
Transfer nuts to a paper towel.
In same pan, heat oil
over medium heat. Add scallions and leeks and cook, stirring
occasionally, until tender-crisp, about 5 to 6 minutes. Add broth,
tarragon, salt and pepper. Bring to a boil.
Add
asparagus and potato. Bring back to a boil, then immediately reduce
heat and simmer, partially covered, until vegetables are very soft, 12
to 15 minutes.
Remove from heat and cool slightly. In
small batches, purée soup in blender (or use a handheld blender) until
smooth. Pour back into saucepan over medium heat. Add milk, stirring,
and heat through.
Ladle into serving bowls. Garnish with toasted almonds and serve.
Makes 6 servings.
Per serving: 160 calories, 4.5 g fat (<1 g saturated fat), 23 g carbohydrate,
9 g protein, 4 g dietary fiber, 380 mg sodium.
