Sweet Pea and Fennel Soup
Sweet pea and fennel soup
by Rose Reisman
serves 6
2 tsp vegetable oil 1 cup chopped onion 1 1/2 cups chopped fennel 2 tsp finely chopped garlic 3 cups chicken (or vegetable) stock 1 cup peeled and diced potato 4 cups frozen green peas pinch of salt and pepper 1/3 cup canned evaporated milk (2%) 3 Tbsp low-fat sour cream 3 Tbsp chopped fresh mintFrozen green peas mean you can enjoy this recipe any time of year. In the summer try serving it cold. The fennel adds a hint of licorice flavor that goes well with the sweet peas.
1. Lightly coat a large, nonstick pot with cooking spray, add the oil and set over medium heat. Add the onion, fennel and garlic. Sauté for 5 minutes or until the vegetables just begin to soften.
2. Add the stock and potato and 31/2 cups of the green peas. Bring to a boil, reduce the heat and simmer, covered, for 20 minutes or until the potato is just tender.
3. Purée the soup in a blender or food processor in batches. Return the soup to the saucepan and add the milk and the remaining 1/2 cup of peas. Heat through. Serve the soup in bowls, and garnish with sour cream and fresh mint.
per serving Calories 177 • Protein 10 g • Carbohydrates 28 g • Fiber 7.6 g • Total fat 3.1 g • Saturated fat 0.8 g • Cholesterol 4 mg • Sodium 489 mg • prep time 15 minutes • cook time 20 minutes • make ahead Prepare up to a day in advance and reheat gently. • nutrition watch: Green peas provide nutrients such as vitamin K, which is important for maintaining bone health.
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Sweet Potato ‘Fries’
Sweet potato Fries with Cinnamon and maple syrup
serves 6
2 large sweet potatoes (about 1 1/2 lb), unpeeled and scrubbed 2 Tbsp vegetable oil 4 tsp maple syrup 3/4 tsp cinnamon 1/4 tsp ground ginger pinch of nutmeg 3 Tbsp chopped parsley
Sweet potatoes are the newest craze. They are more nutritious than regular potatoes and contain antioxidants that may help in the fight against cancer. Beware of those in restaurants, as they are usually deep fried.
1. Preheat the oven to 425°F. Lightly coat a rimmed baking sheet with cooking spray
2. Cut the sweet potatoes in half lengthwise and then cut each half into 4 wedges. Lightly coat with cooking spray. Place on the prepared baking sheet.
3. Combine all the remaining ingredients except the parsley in a small bowl. Brush half the maple syrup mixture over the sweet potatoes.
4. Bake in the center of the oven for 20 minutes. Turn and brush with the remaining maple syrup mixture. Bake another 15 minutes or until tender. Sprinkle with the parsley.
per serving Calories 170 • Protein 2.1 g • Carbohydrates 30 g • Fiber 3.9 g • Total fat 4.5 g • Saturated fat 0.2 g • Cholesterol 0 mg • Sodium 12 mg • prep time 10 minutes • cook time 35 minutes • make ahead Prepare early in the day and reheat in a 350°F oven for 10 minutes or just until hot. • nutrition watch Sweet potatoes are an excellent source of vitamin A, which is beneficial for your eyes. They are also a very good source of vitamin C, to maintain your children’s immune system.
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