As the signs of spring begin to emerge, bring the outside in with this fresh, seasonal soup. Peas are a good source of fiber, folate and vitamins C and A. Mint leaves – long heralded as a potent digestive aid – supply cancer-fighting phytochemicals. In addition, filling up on low calorie soup is a great way to manage your hunger and curb your appetite. So soup up to slim down this spring.
1 Tbsp. extra virgin olive oil1 small sweet onion (such as Vidalia), peeled and finely chopped1 boiling potato (about 4 oz.) peeled and cut into 1/2-inch cubes1/2 tsp. sea salt3 1/2 cups water 1 lb. frozen baby peas, thawedSalt and freshly ground black pepper, to taste1 Tbsp. low-fat sour cream (optional)Fresh mint leaves, minced (optional)
Heat the oil in a large, heavy saucepan over moderate heat. Add the onions and cook, stirring occasionally until soft, about 2 to 3 minutes. Add the potato and salt. Cook, while stirring, another 2 minutes. Add the water, cover and simmer until the potato is tender, about 15 minutes. Add peas and simmer, uncovered for 2 minutes.
Cool slightly, then purée in small batches in a blender. Force mixture through a very fine mesh sieve into a saucepan. Reheat and season to taste with salt and pepper.
Top each serving with a dab of sour cream and fresh mint leaves, if desired.
Makes 6 servings.
Per serving: 100 calories, 2.5 g total fat (0 g saturated fat), 14 g carbohydrates, 4 g protein, 4 g dietary fiber, 240 mg sodium.
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Luella,
Thank you added a copy of this one to the cook book , pea soup is another awesome favorite. Enjoy your day Gods speed :-) Lee
ROASTED SPRING CHICKEN WITH HERBS & RICOTTA 8 oz Ricotta Cheese (I use low-fat) 2 Tbsp Finely Chopped Basil and 3 Tbsp Finely Chopped Parsley 1 Tsp Sea Salt 2 Garlic Cloves, Chopped2 Tbsp Extra Virgin Olive Oil, DividedGrated Zest & Freshly Squeezed Juice of 1 Lemon2 Lemons, Cut In Half1 Chicken, 2 1/2-3 lb.(I use free-range) Kitchen String Preheat Oven to 350 Degrees.Put Ricotta in bowl with basil, parsley, garlic, sea salt, 1 tbsp olive oil, lemon zest & juice and mix well.Wash Chicken and pat dry with paper towels. Using the palm of your hand, separate the skin from the Chicken, being careful not to tear the skin. Force Ricotta mixture between the skin and the meat. Rub cut lemon halves over the Chicken, then place in the cavity of the bird, tying legs together with kitchen string. Transfer Chicken to a plate, cover and set aside for 30 minutes.Place roasting pan in preheated oven for 10 minutes to warm. Pour remaining tbsp olive oil into roasting pan, then place Chicken in pan and roast in oven for 1 hour.Remove Chicken from oven, cover with aluminum foil, and let cool for 15 minute before carving. Serves 4-5.
My heavens Nick! We do this a lot. By the way, keep the soup warm..... I'm on my way over.........
Hugs,
Luella