Easy Carrot and Chayote Squash Soup

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low fat soup to try

 

 

 

* Exported from MasterCook *

 

Easy Carrot and Chayote Squash Soup

 

Recipe By :5 A Day Web Site: Recipes

Serving Size : 4 Preparation Time :0:00

Categories : Soups

 

Amount Measure Ingredient -- Preparation Method

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1 chayote squash -- 1/2-inch cubes

olive oil

16 ounces carrot coins (1/4-inch) -- frozen

1 teaspoon garlic -- (2 cloves) minced

16 ounces low-salt broth

15 ounces evaporated skim milk

1/8 teaspoon black pepper

 

Lightly brush chayote after cutting with olive oil. Roast squash in a preheated

400 F. oven for 30 minutes, or until the cubes start to blacken around the

edges. Remove from the heat and set aside.

 

In a medium pot on medium-low heat, steam carrots according to package

directions. Transfer cooked carrots to a blender, and add garlic and chicken

broth. Puree the mixture until smooth, and then return it to the pot and turn

the heat on low. Stir in the milk and the pepper, and bring the soup to a

simmer. Ladle the soup into bowls. For garnish, add a spoonful of roasted

chayote squash to the center of each bowl.

 

Nutritional analysis: Calories: 171 Kcal, Fat: 1.9 g, Cholesterol: 6.5 mg,

Fiber: 3.2 g, Sodium: 269 mg, % Calories form Fat: 10%

 

Source:

" http://www.5aday.com/ "

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Per Serving (excluding unknown items): 151 Calories; 2g Fat (10.1% calories from

fat); 14g Protein; 25g Carbohydrate; 3g Dietary Fiber; 4mg Cholesterol; 176mg

Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 2 1/2 Vegetable; 1 Non-Fat

Milk; 0 Fat.

 

NOTES : Chayote squash is pale green and firm, with a mild white flesh. If you

cannot find it, a summer squash such as pattypan or yellow zucchini would be a

good substitution. Other Names: Merliton, Vegetable Pear, Tao tah (Hmong);

hayato uri (Japanese); fut shau kua, ngow-lai choi, tsai hsio li (Chinese);

sayote (Filipino); xu-xu, trai su (Vietnamese); cho cho (West Indies); mirliton

(Louisiana).

See photo: http://www.sfc.ucdavis.edu/cgi-win/spec_crop.exe/show_crop & ID=4

(01/28/2001)

 

 

 

 

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