Diabetes Outreach Network
Paula's Potluck by Paula Ackerman, RD, CDE

 
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Cream of Vegetable Soup
 
  Ingredients
½ cup chopped onion
3 cups frozen, thawed, coarsely chopped mixed vegetables
4 ½ cups 

skim milk

1/4 cup flour
1 tsp dried basil
l 1/4 tsp pepper
1 tsp chicken soup base
5 ounces low-fat sharp cheddar cheese
 
     
  Method  
Saute onion in soup kettle coated with non-stick spray. Add thawed, coarsely chopped vegetables, 3 ½ cups milk, basil, soup base, and pepper and heat through (do not boil). Shake 1/4 cup flour with 1 cup skim milk until flour is dissolved. Add to soup pot and simmer 10-15 minutes while stirring. Reduce heat to low and stir in grated cheddar cheese until melted.
 
Nutritional Information -
 
Yield: 5 Servings
Exchange: 1 carbohydrate, 1 fat, 2 lean meat 
Calories: 203
Fat: 4.6 g
Protein: 16 g
Carbohydrate: 19 g

 

 
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