Healthy Summer Soups

Servings: 6 appetizer servings, 1 generous cup each

Prep: 35 mins

Total: 50 mins

Ingredients

2 tablespoons  butter

2 tablespoons  extra-virgin olive oil

1   medium onion, finely chopped

1/2 teaspoon  salt

1/2 teaspoon  curry powder

1/4 teaspoon  ground ginger

  Zest and juice of 1 lemon, divided

2 cups  diced peeled red potatoes

3 cups  vegetable broth, or reduced-sodium chicken broth

1 cup  "lite" coconut milk

2 cups  1/2-inch pieces trimmed asparagus, (about 1 bunch)

  Freshly ground pepper to taste

1/4 cup  creme fraiche, or reduced-fat sour cream (see Note)

1/4 cup  finely chopped scallion greens , or fresh chives

Directions

1. Melt butter and oil in a large saucepan over medium heat. Add onion and 1/4 teaspoon salt and cook, stirring often, until golden, about 5 minutes. Stir in curry powder, ginger, lemon zest and potatoes and simmer, stirring occasionally, for 5 minutes. Stir in broth, coconut milk and asparagus. Bring to a simmer over medium heat, partially cover and continue to cook until the potatoes are tender, about 15 minutes.

2. Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with the remaining 1/4 teaspoon salt and pepper.

3. Whisk creme fraiche (or sour cream), lemon juice and scallion greens (or chives) in a small

bowl and garnish with a swirl of it.

Tip:
Note: Creme fraiche is a tangy, thick, rich cultured cream commonly used in French cooking. Find it in the dairy section of large supermarkets, usually near other specialty cheeses. Sour cream can be used as a substitute, or you can make your own lower-fat version by combining equal portions of reduced-fat sour cream and nonfat plain yogurt.

Nutrition Facts

Calories 203, Total Fat 13 g, Saturated Fat 6 g, Monounsaturated Fat 4 g, Cholesterol 14 mg, Sodium 444 mg, Carbohydrate 19 g, Fiber 3 g, Protein 4 g, Potassium 154 mg. Daily Values: Vitamin A 20%, Vitamin C 35%. Exchanges: Starch 0.5, Vegetable 1, Fat 2.5.
Percent Daily Values are based on a 2,000 calorie diet

For more great summer soups go to:
http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/healthy-spring-and-summer-soups/?page=4

Recipe of the Week

 Linguine with Asparagus, Parmesan, and Bacon

Lee Harrelson

Start with hot tap water, and cover the pot with the lid--the water for cooking the pasta will come to a boil faster. Look for prechopped onion in the produce section.

Yield: 4 servings (serving size: 2 cups pasta mixture and 2 tablespoons cheese)

Ingredients

• 3  cups  (1-inch) sliced asparagus (about 1 pound)
• 1  (9-ounce) package refrigerated linguine
• 4  bacon slices (uncooked)
• 1  cup  chopped onion
• 2  teaspoons  bottled minced garlic
• 1  teaspoon  dried oregano
• 2  cups  grape or cherry tomatoes
• 3/4  cup  fat-free, less-sodium chicken broth
• 1  tablespoon  butter
• 1/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 2  tablespoons  fresh lemon juice
• 1/2  cup  (2 ounces) preshredded Parmesan cheese
• Shaved Parmesan cheese (optional)

Preparation

Cook asparagus and pasta according to pasta package directions, omitting salt and fat. Drain; set aside.
Cook bacon in a large nonstick skillet over medium-high heat until crisp; cool slightly. Remove bacon from the pan, reserving 2 teaspoons drippings in pan. Crumble bacon. Add onion, garlic, and oregano to drippings in the pan; sauté 4 minutes or until onion is lightly browned. Add tomatoes; cook 2 minutes. Add broth; bring to a boil. Stir in butter, salt, and pepper; remove from heat. Place asparagus mixture in a large bowl; add tomato mixture and juice, tossing well. Top with bacon and shredded cheese. Garnish with shaved Parmesan, if desired.

Nutritional Information

Calories:360 (30% from fat)

Fat:11.9g (sat 5.3g ,mono 3.9g,poly 0.8g)

Protein:16.9

Carbohydrate: 46.1g

Fiber: 5.6g

Cholesterol :23mg

Iron: 1.3mg

Sodium: 683mg

Calcium:171mg

David Bonom, Cooking Light, MAY 2006