Dish Do-Over: Cream of Asparagus Soup

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Chef Jo says, "This was my all-time favourite soup as a child. This healthier version is still at the top of my list, and the short roster of ingredients makes it a simple make-ahead meal. I've swapped the cream for non-fat evaporated milk to keep the velvety texture, used plenty of fresh asparagus and added a hint of lemon juice to boost the flavour."

[creamofasparagussoup]

Ingredients

6 cups low sodium chicken or vegetable stock
2 lb fresh asparagus
1 tbsp olive oil
1 cup leek, sliced, white and light green parts only
3 medium shallots, thinly sliced
1/3 cup non-fat evaporated milk
1 tbsp lemon juice
to taste Salt and pepper

Preparation

  1. Bring stock to boil over high heat, reduce to simmer. 
  2. Snap woody ends from asparagus and add to stock.
  3. Trim tips from asparagus, set aside.  Cut middles into 1 ½ inch pieces, set aside. 
  4. After 25 minutes remove asparagus ends from stock, discard.  Add reserved tips to stock and blanch for 30 seconds. 
  5. Remove stock from heat and using slotted spoon transfer tips to ice bath, when cooled place on paper towel. 
  6. Add oil, leeks and shallots to large saucepan over medium high heat, stir frequently, about 10 minutes. 
  7. Add reserved asparagus pieces and stock, bring to boil. 
  8. Reduce heat to medium low, for 5-8 minutes.  Remove from heat. 
  9. Use an immersion blender or working in batches using a food processor, puree until smooth.  Pass through fine mesh sieve. 
  10. Return to heat, stir in evaporated milk. 
  11. Season with lemon juice, salt and pepper. Garnish with asparagus tips and lemon zest.
Per Serving

Before: 299 calories, 21.9 g total fat
Dish Do-Over: 88 calories, 2.6 g total fat

Preparation Time: 30 Minutes

Cook Time: 30 Minutes

Yield: 6 servings

Serving Size: 1 bowl

Nutritional Information

Sat. fat0.4 g

Carb10.5 g

Sugar5.2 g

Pro7.9 g

Sodium631 mg

Chol1 mg

RDI%

 

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