• Apple Fennel Soup

    Nutrition Facts

    Serving Size ¼ recipe
    Calories 100
    Calories from Fat 10
    Total Fat 1 g
    Saturated Fat 0 g
    Cholesterol 0 mg
    Sodium 80 mg
    Total Carbohydrate 17 g
    Dietary Fiber 3 g
    Sugars 10 g
    Proteins 4 g
    Vitamin A 70% DV
    Vitamin C 15% DV
    Calcium 4% DV
    Iron 4% DV
    Percent Daily Values (DV) are based on a 2,000 calorie diet.

    Servings and Times

    Servings 4
    Preparation Time 30 minutes
    Cups of Fruits and Vegetables Per Person: 1.0

    Ingredients and Preparation

    Ingredients Measures
    Low sodium chicken broth 2 cups
    Water 2 cups
    White wine ½ cup
    Golden Delicious apples, peeled, cored, and chopped 2
    Thinly sliced carrots 1 cup
    Small onion, thinly sliced 1
    Chopped fennel 1 cup
    Bay leaf 1
    Dried thyme leaves ¼ teaspoon
    Non-fat plain yogurt 4 teaspoons
    1. In large pot, combine broth, water, wine, apples, carrots, onion, fennel, bay leaf, thyme, and peppercorns; bring to boil.
    2. Reduce heat and simmer, covered, 20 minutes
    3. Strain soup, reserving liquid. Remove bay leaf from apple-vegetable mixture in strainer.
    4. In blender or food processor, puree mixture; add reserved liquid and blend well.
    5. Reheat soup, if necessary. Ladle into soup bowls and serve with a dollop of yogurt if desired.

    Diabetic ExchangeFruit: 1; Vegetables: 1; Meat: 0; Milk: 0; Fat: 0; Carbs: 0; Other: 0Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. Exchanges are rounded up or down to equal whole numbers. Therefore, partial exchanges are not included.

    SourceProduce for Better Health/Washington Apple Commission

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