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Velvety Yam Soup
|Serving Size||¼ recipe|
|Calories from Fat||5|
|Total Fat||0 g|
|Saturated Fat||0 g|
|Total Carbohydrate||49 g|
|Dietary Fiber||7 g|
|Vitamin A||15% DV|
|Vitamin C||15% DV|
Servings and Times
|Preparation Time||25 minutes|
Ingredients and Preparation
|Yams or sweet potatoes||2 medium (about 8 ounces)|
|Fat-free chicken stock||2 tablespoons|
|Dried dill||½ teaspoon|
|Evaporated skim milk||1½ cups|
- 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