Cream of Yam and Spinach Soup
Healthy Christmas Recipe
By Fitness and Freebies
Spinach and yams join together to produce this sensational, creamy, rich-flavored soup.
Recipe Ingredients
1 cup chopped onion
1/2 cup chopped celery
1 red bell pepper, seeded and chopped
2 tablespoons minced garlic
1 cup all purpose flour
3 cans (16-ounce) fat free chicken broth
3 cups fresh yams (sweet potatoes), peeled and diced, OR 1 (29 ounce) can yams, drained
1 bag (10 ounce) fresh spinach leaves, stemmed and coarsely chopped
2 cups skim milk
1/2 cup sliced green onion stems (scallions)
Salt and pepper to taste
Recipe Directions
In a large heavy pot, coated with nonstick cooking spray, and over a medium-high heat, cook the onion, celery, red bell pepper and garlic until the vegetables are tender, about 5 to 7 minutes.
Stir in the flour and gradually add the chicken broth, whisking until the soup is blended. Add the sweet potatoes and bring to a boil; reduce heat and cook approximately 20 minutes* or until the potatoes are very tender.
Add the spinach, milk, green onion stems, salt and pepper. Cook until spinach is wilted and soup well-heated and thickened, about 5 minutes.
*Note: If using canned yams, cut in small chunks and stir in at the end of cooking.
Nutrition information per serving:
Recipe makes 8 servings
Calories: 208;
TotalFat: 1g;
Carbohydrates: 40g;
Cholesterol: 1g;
Sodium: 197mg;
Protein: 11g;
Exchanges: 2 Starch, 1/2 Milk or Other Carbohydrate
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Christmas Lore: A traditional Christmas dinner in early England was the head of a pig prepared with mustard.
Christmas Fact
It was once believed that any woman who went under a mistletoe and was not kissed would not marry the coming year.
