Cream of Spinach Soup

Healthier_Me

3 cups fat-free milk
1/8 tsp nutmeg, ground
1/8 tsp black pepper, freshly ground
1 Tbsp canola oil
2 packets fat-free chicken broth mix (Lipton, cup-a soup mix)
1 cup onions, diced
10 oz package of fresh spinach, washed, stemmed
1 Tbsp all-purpose flour

Prep & Cooking Time: 40 min.

Yield: 4 servings Serving Size: 1.000 cup

Directions:
In a large saucepan heat 1 tsp of oil over medium-high heat. Add fresh spinach and saute. As all the spinach is cooked remove pan from heat and set aside. In a medium saucepan heat 2 tsp of oil over medium-high heat. Add onions and broth mix and saute and stir until onions are tender, about 5 minutes. Reduce heat and sprinkle flour over onions. Stir constantly to make sure not to burn. Continue stirring for one minute and then start gradually adding milk and bring liquid to a boil. Reduce heat and simmer until mixture starts to thicken. Stir in cooked spinach and remove from heat. Place spinach mixture into a food processor and process at low speed until smooth. Return soup into saucepan and reheat without boiling and serve.

Each serving provides:

Total Calories: 144 Carbohydrates: 17.67 g
Total Fat: 4.19 g Protein: 9.50 g
Sat Fat: 0.61 g Fiber: 1.34 g
Cholesterol: 4 mg Sodium: 362 mg



Diabetic exchange:
Fat: 0.750
Vegetable: 2.000
Milk: 0.750

Healthier_Me

3 cups fat-free milk
1/8 tsp nutmeg, ground
1/8 tsp black pepper, freshly ground
1 Tbsp canola oil
2 packets fat-free chicken broth mix (Lipton, cup-a soup mix)
1 cup onions, diced
10 oz package of fresh spinach, washed, stemmed
1 Tbsp all-purpose flour

Prep & Cooking Time: 40 min.

Yield: 4 servings Serving Size: 1.000 cup

Directions:
In a large saucepan heat 1 tsp of oil over medium-high heat. Add fresh spinach and saute. As all the spinach is cooked remove pan from heat and set aside. In a medium saucepan heat 2 tsp of oil over medium-high heat. Add onions and broth mix and saute and stir until onions are tender, about 5 minutes. Reduce heat and sprinkle flour over onions. Stir constantly to make sure not to burn. Continue stirring for one minute and then start gradually adding milk and bring liquid to a boil. Reduce heat and simmer until mixture starts to thicken. Stir in cooked spinach and remove from heat. Place spinach mixture into a food processor and process at low speed until smooth. Return soup into saucepan and reheat without boiling and serve.

Each serving provides:

Total Calories: 144 Carbohydrates: 17.67 g
Total Fat: 4.19 g Protein: 9.50 g
Sat Fat: 0.61 g Fiber: 1.34 g
Cholesterol: 4 mg Sodium: 362 mg



Diabetic exchange:
Fat: 0.750
Vegetable: 2.000
Milk: 0.750

plantlady99

:flowerforyou: :flowerforyou:

THANKS I LOVE CREAM OF SPINACH

Healthier_Me

Very welcome:bigsmile: