Monday, September 26, 2011

Spinach and Yogurt Soup

This recipe is from the Joslin Diabetes Healthy Carbohydrate Cookbook, with slight modifications.  I made it for the first time in March, 2011, and loved it. Swiss chard can easily be substituted for the spinach. 

Olive oil cooking spray
1 large yellow onion, chopped
1 10-oz. package frozen leaf spinach, thawed and well drained
1 cup water
3/4 cup canned low-fat, low-sodium chicken or vegetable broth             
1/4 teaspoon grated nutmeg
2 teaspoons fresh thyme or 1/2 teaspoon crushed dried
2 cups plain non-fat yogurt
Freshly ground pepper to taste
Thyme sprigs for garnish

Lightly coat a nonstick pot with cooking spray and add the onion.  Cook over medium heat until soft, about 4 minutes.  Add the spinach and water.  Raise the heat to high and cook until the water has evaporated.  Remove from the heat  Puree the mixture to desired consistency.  Stir in the yogurt, and heat gently but do not allow the soup to boil. (Boiling would cause the yogurt to curdle.)  Season the soup with pepper.  Ladle into soup bowls and garnish with thyme sprigs. 

Servings per recipe: 4
Serving Size: 1 1/4 cup                                                            
Calories: 93
Total Fat: 1 g
Cholesterol: 3 mg
Sodium: 152 mg
Total Carbs: 16 g
Dietary Fiber: 3 g
Protein: 9 g

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