Creamy Irish Soup
Think green, think cabbage, and think healthy this St. Patrick’s Day. Serve up a little luck o’ the Irish with this updated version of a hearty, healthy cabbage soup. Cabbage is full of phytochemicals, fiber and vitamins C and A, giving it the power to help protect against cancer.
- 1 1-lb. cabbage, cored and quartered
- Boiling water
- 1 tsp. canola oil
- 1 medium onion, chopped
- 1/2 cup peeled, cubed potato
- 1/4 – 1/2 tsp. ground nutmeg, or to taste
- 2 Tbsp flour
- 2 cups reduced-fat (2%) milk
- 2 cups fat-free, reduced-sodium chicken broth
- 1 Tbsp. chopped fresh flat-leaf parsley
- 1 Tbsp. chopped fresh chives
- 2 Tbsp. grated Parmesan cheese
- Salt and pepper, to taste
Place the cabbage in a large bowl. Pour enough boiling water over the cabbage to cover it. Let the cabbage stand in the water for 5 minutes. Drain well. Pat it dry with paper towels and cut the cabbage into thin slices.
Add canola oil to a large heavy saucepan. Sauté the onions until they are tender but not brown (about 10 minutes). Add the cabbage and cubed potato and cook, stirring, about 5 minutes. Add the nutmeg and flour and stir for 2 minutes. Gradually add the milk and broth. Bring it to a boil, stirring often. Reduce the heat and simmer until vegetables are tender, about 20 minutes. Set it aside to cool.
Purée the soup in batches, if necessary, in a blender or food processor until it is smooth. Return the soup to the saucepan, season with salt and pepper. Bring it to a simmer, ladle into bowls and sprinkle with parsley, chives and Parmesan.
Makes 5 servings, one cup per serving. Per serving: 125 calories, 4 g. total fat (2 g. saturated fat), 17 g. carbohydrate, 7 g. protein, 2 g. dietary fiber, 295 mg. sodium.
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