Beet and Apple Salad
INGREDIENTS:
4 Leeks; Sliced
3 Beets (3 Cups); Peeled And
-Cubed
2 Potatoes; Peeled And Cubed
2 Cloves Garlic; Minced
1 ts Salt
1/2 ts Pepper
2 c Milk
1 c Low-fat plain yogurt
1 Green Onion; Thinly Sliced
4 Leeks; Sliced
3 Beets (3 Cups); Peeled And
-Cubed
2 Potatoes; Peeled And Cubed
2 Cloves Garlic; Minced
1 ts Salt
1/2 ts Pepper
2 c Milk
1 c Low-fat plain yogurt
1 Green Onion; Thinly Sliced
In large saucepan, combine 4 cups water, leeks, beets, potatoes, garlic, salt and pepper; bring to boil. Reduce heat to low; cover and simmer, stirring occasionally, for 50 to 60 minutes or until beets are tender.
Transfer to blender in batches and puree until smooth. Stir in milk. (Soup can be cooled, covered and refrigerated for up to 1 day.) Return to pot; gently heat through. Ladle into warmed bowls; swirl in dollop of yogurt and garnish with onion. Makes 8 servings.
PER SERVING: about 109 cal, 5 g pro, 2 g total fat (1 g sat. fat), 19 g carb, 3 g fibre, 6 mg chol, 365 mg sodium. %RDI: 14% calcium, 8% iron, 4% vit A, 12% vit C, 20% folate. CDA 1/2 Starchy Foods, 1/2 Fruits+ Vegs, 1/2 2% Milk, + 1/2 Protein Foods
Note: If lactose intolerant, substitute water for milk and omit yogurt.
Transfer to blender in batches and puree until smooth. Stir in milk. (Soup can be cooled, covered and refrigerated for up to 1 day.) Return to pot; gently heat through. Ladle into warmed bowls; swirl in dollop of yogurt and garnish with onion. Makes 8 servings.
PER SERVING: about 109 cal, 5 g pro, 2 g total fat (1 g sat. fat), 19 g carb, 3 g fibre, 6 mg chol, 365 mg sodium. %RDI: 14% calcium, 8% iron, 4% vit A, 12% vit C, 20% folate. CDA 1/2 Starchy Foods, 1/2 Fruits+ Vegs, 1/2 2% Milk, + 1/2 Protein Foods
Note: If lactose intolerant, substitute water for milk and omit yogurt.