Velvety Yam Soup
all information

Velvety Yam Soup

Nutrition Facts

Serving Size¼ recipe
Calories230
Calories from Fat5
Total Fat0 g
Saturated Fat0 g
Cholesterol0 mg
Sodium170 mg
Total Carbohydrate49 g
Dietary Fiber7 g
Sugars13 g
Proteins9 g
Vitamin A15% DV
Vitamin C15% DV
Calcium30% DV
Iron8% DV

Percent Daily Values (DV) are based on a 2,000 calorie diet.

Servings and Times

Servings4
Preparation Time25 minutes

Cups of Fruits and Vegetables Per Person: 1.0

Ingredients and Preparation

IngredientsMeasures
Yams or sweet potatoes2 medium (about 8 ounces)
Medium leeks2
Fat-free chicken stock2 tablespoons
Dried dill½ teaspoon
Evaporated skim milk1½ cups
  1. Directions
  2. Peel the yams or sweet potatoes, and slice into ¾ inch chunks. Place in a 1½ quart casserole dish.
  3. Trim the leeks, slit lengthwise, and wash well to remove all grit. Coarsely chop and add to the dish.
  4. Stir in the stock and dill.
  5. Cover the dish with vented plastic wrap and microwave on high for 5 minutes, or until the yams or sweet potatoes are just tender.
  6. Let stand for 4 minutes.
  7. Transfer the mixture to a blender.
  8. 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.
  9. Serve warm.

Diabetic Exchange
Fruit: 0; Vegetables: 1; Meat: 0; Milk: 1; Fat: 0; Carbs: 2; Other: 0
Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.

Source
Produce for Better Health

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