2 slices whole-wheat bread, cut into 1/2-inch cubes
1 pound asparagus, trimmed
1 teaspoon canola oil
1 medium onion, chopped
1 garlic clove, minced
1 cup low-sodium chicken broth
1/4 cup finely chopped fresh parsley
1 1/2 cups water
1 cup evaporated fat-free milk
2 tablespoons flour
1 teaspoon fresh lemon juice
Salt and pepper to taste
1. To prepare the croutons, preheat the oven to 300º F. Place the bread cubes on a baking sheet; bake until crisp and golden, 20-25 minutes. Set aside.
2. To prepare the soup, chop the top 4 inches of the asparagus spears into 1-inch lengths; chop the rest of the asparagus into 1/2-inch lengths; keep in separate piles.
3. In a medium nonstick saucepan over medium heat, heat the oil. Sauté the onion and garlic until they are lightly browned, about 3 minutes.
4. Add the 1/2-inch pieces of asparagus, the stock, parsley and water; bring to a boil. Reduce the heat and simmer, covered until the asparagus is very tender, about 20 minutes.
5. With a slotted spoon, transfer the solids to a blender or food processor; puree, then return to the saucepan.
6. In a small bowl, whisk the milk and flour until smooth; whisk into the asparagus mixture.
7. Add the reserved asparagus; bring to simmer, stirring constantly (do not let the soup boil). Reduce the heat and simmer, stirring often, about 15 minutes.
8. Stir in the lemon juice, salt and pepper. Serve, sprinkled with the croutons.
Yield: 4 servings
3 g fat
1 g saturated fat
21 g carbohydrates
492 mg sodium
Recipe from Weight Watchers New Complete Cookbook and photo by Lois Linke.