Healthy Recipes

Velvety Yam Soup
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Servings: 4
Ingredients and Preparation
Ingredients Measures
Yams or sweet potatoes 2 medium (about 8 ounces)
Medium leeks 2
Fat-free chicken stock 2 tablespoons
Dried dill ½ teaspoon
Evaporated skim milk 1½ cups

  1. Peel the yams or sweet potatoes, and slice into ¾ inch chunks. Place in a 1½ quart casserole dish.
  2. Trim the leeks, slit lengthwise, and wash well to remove all grit. Coarsely chop and add to the dish.
  3. Stir in the stock and dill.
  4. Cover the dish with vented plastic wrap and microwave on high for 5 minutes, or until the yams or sweet potatoes are just tender.
  5. Let stand for 4 minutes.
  6. Transfer the mixture to a blender.
  7. Pour the milk into a 2 cup glass container and microwave on high for 2 minutes, or until warm. Add to the blender and puree.
  8. Serve warm.

Diabetic Exchange
Fruit: 0; Vegetables: 1; Meat: 0; Milk: 1; Fat: 0; Carbs: 2; Other: 0

Produce for Better Health

Nutrition Facts
Serving Size ¼ recipe
Calories 230
Calories from Fat 5
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 170 mg
Total Carbohydrate 49 g
Dietary Fiber 7 g
Sugars 13 g
Proteins 9 g
Vitamin A 15% DV
Vitamin C 15% DV
Calcium 30% DV
Iron 8% DV
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