Planning a big feast for St. Patrick’s Day this year? While many people celebrate with some traditional Irish foods, these dishes can often be high in fat, sodium – and not very nutritious.
If you’re looking to make your festive menu a bit more well-rounded, this green soup might be the perfect dish. Packed with leafy greens rich in vitamins K and A, this flavorful, pureed soup is really light - just 97 calories a serving. Serve up a bowl for everyone before dinner as a healthy first course. By starting your meal off with some greens, you are able to get those nutrients in before the main course arrives. Not to mention that this soup can help fill you up so you’re not eating as much of other, heavier dishes on your menu.
Emerald Soup
Download a printable version of this recipe.
Yield: 4 servings
Ingredients:
1 Tablespoon olive oil
1/3 cup onion, finely chopped
1 head butter lettuce, leave rinsed well and chopped
2 cups packed spinach leaves, chopped
2 cups packed watercress sprigs, chopped
3 handfuls of arugula
1 Tablespoon garlic cloves, chopped
3 Tablespoons flour
Grated zest of 1 lemon
2 cups low-sodium chicken broth
1/8 teaspoon salt
1/4 teaspoon pepper
2 Tablespoons fat-free half-and-half
2 Tablespoons chives, minced
Directions:
In a large pot, heat the olive oil over medium heat. Add the onion and cook for 2 to 3 minutes or until soft. Add the butter lettuce, spinach, watercress, arugula and garlic. Cook, stirring frequently, for 2 to 3 minutes, or until the vegetables are wilted.
Stir in the flour, lemon zest, broth, salt, pepper, and bring to a boil. Let cool, then transfer to a blender or food processor and process in batches until smooth. Return the puree to the soup pot. Stir in half-and-half and cook over medium heat until heated through. Ladle the soup into bowls and sprinkle with chives.
Nutritional Information per Serving: 97 calories; 4 grams fat; 1 gram saturated fat; < 1mg cholesterol; 153mg sodium; 7 grams carbohydrates; 3 grams fiber; 4 grams protein; 125mg calcium
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Looking for more nutrition advice and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.
