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Ingredients:
Spring Pea Soup with Mint and Romaine Lettuce
Makes 4 cups to serve 4-6
Vegetable oil cooking spray
1 leek, white part and 2 inches of green, thinly sliced
2 cloves garlic, chopped
4 cups low-sodium chicken broth
1/4 teaspoon dried marjoram
1/8 teaspoon white pepper
1 package (10 ounces) frozen baby peas, defrosted, reserve 1/2 cup
for serving
1/4 teaspoon sugar
1/2 cup chopped fresh mint
1/2 lemon
Salt
1 cup shredded romaine lettuce
Three Seeded Pita Crisps
the quantity depends on how many people you want to serve.
1 teaspoon sesame seeds
1 teaspoon poppy seeds
1 teaspoon fennel seeds
1 package (14 ounces) pita bread
Vegetable oil cooking spray
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Spring Pea Soup with Mint and Romaine Lettuce
This soup is a liquid salad, full of crunchy good flavors, that can be served
warm or at room temperature. The lettuce can be served alongside to add or
not. The soup will keep, refrigerated, for a couple of days, though it is
best eaten the day it is made. Serve with three-seeded pita crisps
1. Spray large nonstick skillet with cooking spray. Add leek
and garlic. Saute over medium-low heat until softened. You may have
to add a little more oil after mixture cooks for a while. Add broth,
marjoram, white pepper, and peas. Bring to a boil. Reduce heat and simmer
for 5 minutes. Set aside to cool slightly.
2. Place soup in processor or blender and process with sugar till
blended.
3. Place reserved peas in a bowl, add slightly cooled broth, stir
well to combine. Add mint. Season with drops of lemon juice; salt to
taste. Serve lettuce along side.
CALORIES PER SERVING
109 (15% from fat)
FAT 1.9 g (saturated
0.8 g);
PROTEIN 7.6 g.
CARBOHYDRATES 17.2 g;
FIBER 5.1 g.
Three Seeded Pita Crisps
A great accompaniment to soup or the three grain salad, and quick to prepare. The quantity
depends on how many people you want to serve and the size of the pita bread.
1. Preheat oven to 360º. Combine seeds in a small bowl. Cut pita pockets into
wedges.
2. Lay wedges on a cookie sheet and spray them lightly with oil.
Sprinkle with seeds and bake for about 8 minutes or until toasted.
CALORIES PER 1/4 OF A PITA 43 (6% from fat);
FAT .3 g (saturated .03
g); PROTEIN 1.4 g;
CARBOHYDRATES 8.5 g, FIBER 0.4 g.
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