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Preparation time: 15 minutes |
4 servings |
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Cooking time: 20 minutes |
73 calories per serving, 3% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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7.4 days younger |
Onion, carrots, cauliflower, soy milk, salsa, garlic (potassium, flavonoids, lycopene, calcium) |
ingredients
Cooking oil spray
1 cup each small cauliflower florets, chopped onion, and chopped carrot
2 garlic cloves, minced
3 cups low-salt vegetable broth
½ teaspoon salt
¼ teaspoon freshly ground black pepper
½ cup canned evaporated skim milk
½ cup chipotle chile salsa
¼ cup chopped cilantro or parsley
preparation
Heat a large saucepan over medium heat. Coat with cooking oil spray. Add cauliflower, onion, carrot, and garlic; cook 5 minutes, stirring occasionally. Add broth, salt and pepper; bring to a boil over high heat. Reduce heat; cover and simmer 15 minutes or until vegetables are very tender. Using a slotted spoon, transfer vegetables to a blender or food processor, leaving sauce in saucepan. Add evaporated skim milk and blend until smooth. Return soup to saucepan; add salsa, stir, and heat through. Stir in cilantro; ladle into shallow bowls.
substitutions: Chicken broth will work just as well as vegetable broth, and will provide a little additional lean protein. Fat-free half-and-half (skim milk with natural thickeners) would work very well in place of evaporated skim milk and would be a little sweeter and creamier.
tips: For a slightly more exotic, brighter flavor, add half a teaspoon of ground cumin to the broth at the beginning of cooking. The slight spiciness of the cumin (especially if the salsa also contains a touch of cumin) will tingle your tongue with every spoonful of soup.
nutritional analysis
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Total fat (g) 0.25 |
Sodium (mg) 554 |
Vitamin A (RE) 997 |
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Fat calories (kc) 2 |
Calcium (mg) 135 |
Beta-carotene (RE) 5520 |
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Cholesterol (mg) 2.0 |
Magnesium (mg) 25 |
Vitamin C (mg) 37 |
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Saturated fat (g) 0.1 |
Zinc (mg) 0.7 |
Vitamin E (mg) 0.3 |
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Polyunsaturated fat (g) 0.1 |
Selenium (mcg) 8 |
Thiamin B1 (mg) 0.1 |
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Monounsaturated fat (g) 0.1 |
Potassium (mg) 632 |
Riboflavin B2 (mg) 0.2 |
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Fiber (g) 2.5 |
Flavonoids (mg) 1.9 |
Niacin B3 (mg) 3.4 |
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Carbohydrates (g) 15.0 |
Lycopene (mg) 8.4 |
Vitamin B6 (mg) 0.2 |
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Sugar (g) 3.7 |
Fish (oz) 0 |
Folic acid (mcg) 42 |
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Protein (g) 8.0 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0.3 |
FOR DINNER