Cooking & Packing
Healthy Recipes: Asparagus and Scallion Soup
By AICR.org
Aug 19, 2008 - 6:37:32 PM

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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.