from the Mayo Clinic staff
Serves 6
Ingredients:
2 cups potatoes, peeled and diced
½ pound fresh asparagus, cut into ¼ inch pieces
½ cup chopped onion
2 stalks celery, chopped
4 cups water
2 Tablespoons butter or margarine
½ cup whole-wheat flour
1 ½ cup fat-free milk
Lemon zest, to taste
Cracked black pepper, to taste
Directions:
- In a large soup pot over high heat, combine the potatoes, asparagus, onions, celery, and water.
- Bring to a boil.
- Reduce heat, cover and simmer until the vegetables are tender, about 15 minutes.
- Stir in butter or margarine.
- In a small bowl, whisk together the flour and milk.
- Pour the mixture slowly into the soup pot, stirring constantly.
- Increase the heat to medium high and continue to stir until the soup thickens, about 5 minutes.
- Remove from heat.
- Season with lemon zest and cracked black pepper to taste.
Nutrition analysis per serving: 145 calories, 4 g fat, 23 g carbohydrate, 3 g fiber, 71 mg sodium, 503 mg potassium, 81 mg calcium
