Photo: Cala
Estimated Nutrition (whole recipe, rough)
509
Calories
57g
Protein
5g
Fat
61g
Carbs
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Potato | 1 medium (173g) baked | 161 |
| Yogurt | 170g plain Greek | 100 |
| Onion | 1 medium (110g) | 44 |
| Asparagus | 6 spears (90g) | 27 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 1/2 lbs chopped fresh asparagus, washed and tough ends removed
- Nonfat cooking spray
- 1/2 cup onion, chopped
- 1 cup leeks (white part only), washed and chopped
- 1/2 cup celery, chopped
- 1 small potato, peeled and cubed
- 3 1/2 cups low-sodium chicken broth
- 1/2 cup nonfat sour cream
- Salt and pepper to taste
Directions
1
1.Spray a skillet with nonfat cooking spray and heat over medium heat. Add asparagus, onions, leeks, celery and potato, then cover and cook for 20 minutes or until vegetables are softened, stirring occasionally.
2
2.Place vegetables in a food processor and puree until smooth.
3
3.In a large saucepan, bring broth to a boil then reduce heat to a simmer. Add vegetable mixture and stir well. Stir in sour cream and mix until well incorporated.
4
4.Add salt and pepper to taste (optional).
Recipe sourced from
fandom