Thursday, January 27, 2011
New Year, Healthier You
This week's cookbook is The New Mayo Clinic Cookbook: Eating Well For Better Health, recipes by Cheryl Forberg, R.D., and Maureen Callahan, R.D.
Curried Carrot Soup
A splash of lime juice and a blend of spices transform an everyday carrot soup into a sophisticated indulgence. Accompany the soup with a green salad and crusty whole-grain bread for a complete meal.
1 tablespoon olive oil
1 teaspoon mustard seed
1/2 yellow onion, chopped
1 lb carrots, peeled and cut into 1/2 inch pieces
1 tablespoon plus 1 teaspoon peeled and chopped ginger
1/2 jalapeno chile, seeded
2 teaspoons curry powder
5 cups chicken stock, vegetable stock, or both
1/4 cup chopped fresh cilantro (fresh coriander), plus leaves for garnish
2 tablespoons fresh lime juice
1/2 teaspoon salt (optional)
3 tablespoons low-fat sour cream or nonfat plain yogurt
Grated zest of 1 lime
1. In a large saucepan, heat the olive oil over medium heat. Add the mustard seed. When the seeds just start to pop, after about 1 minute, add the onion and saute until soft and translucent, about 4 minutes. Add the carrots, ginger, jalapeno, and curry powder and saute until the seasonings are fragrant, about 3 minutes.
2. Add 3 cups of the stock, raise the heat to high, and bring to a boil. Reduce the heat to medium-low and simmer, uncovered, until the carrots are tender, about 6 minutes.
3. In a blender or food processor, puree the soup in batches until smooth and return to the saucepan. Stir in the remaining 2 cups stock. Return the soup to medium heat and reheat gently. Just before serving, stir in the chopped cilantro and lime juice. Season with the salt, if desired.
4. Ladle into warmed individual bowls. Garnish with a drizzle of yogurt, a sprinkle of lime zest, and cilantro leaves.
Per serving: Calories 80, Protein 6g, Carbohydrate 5g, Total Fat 4g: Saturated Fat 1g, Monounsaturated Fat 2g, Cholesterol 3mg, sodium 147mg, Fiber 1g