Artichoke and Leek Soup
(makes 4 servings)
1 14-ounce (390 g) can artichoke hearts, drained
butter-flavored cooking spray
1 cup (160 g) sliced leeks, white part only
2 1/2 cups (600 ml) 98% fat free, no-salt-added canned chicken broth
2 tablespoons (29 g) light sour cream
- Finely chop artichoke hearts in a food processor, or by hand.
- Lightly coat a large nonstick pot with cooking spray. Add leeks and cook, stirring occasionally, until leeks are tender, but not browned, about 10 minutes. Add chopped artichoke hearts and cook for another minute or two.
- Stir in chicken broth, cover, and simmer for 15 minutes. Transfer mixture to a food processor or blender and process until smooth. Place puree in a covered container and chill for several hours.
- When ready to serve, whisk in sour cream and ladle into chilled soup bowls. Serve cold.
Per serving: 64 calories (8% calories from fat), 4 g protein, 1 g total fat (0.4 g saturated fat), 10 g carbohydrates, 1 g dietary fiber, 3 mg cholesterol, 277 mg sodium
Diabetic exchanges: 1/2 carbohydrate (2 vegetable)