Velvety Yam Soup
Adapted from FruitsandVeggiesMatter.gov, Centers for Disease Control and Prevention, Produce for Better Health Foundation
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 |
Percent Daily Values (DV) are based on a 2,000 calorie diet.
Servings and Times
Servings | 4 |
Preparation Time | 25 minutes |
Cups of Fruits and Vegetables Per Person: 1.0
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 |
- Directions
- Peel the yams or sweet potatoes, and slice into ¾ inch chunks. Place in a 1½ quart casserole dish.
- Trim the leeks, slit lengthwise, and wash well to remove all grit. Coarsely chop and add to the dish.
- Stir in the stock and dill.
- Cover the dish with vented plastic wrap and microwave on high for 5 minutes, or until the yams or sweet potatoes are just tender.
- Let stand for 4 minutes.
- Transfer the mixture to a blender.
- 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.
- 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