Prep time: 20 min. Cook time: 20-25 min. Servings: (1 c. per person)
Ingredients
- ½ yellow onion, diced (about 4 oz.)
•
- 1 medium shallot, diced (about 2 oz.)
•
- 2 large garlic cloves, minced
- cooking oil spray
(avocado or vegetable oil)
- 1 lb. bunch asparagus, bottom
of stalks removed and cut into
1-inch pieces
- 2 c. chicken or vegetable broth,
low-sodium or no sodium
- 2 c. fat-free half-and-half
- 1 T. fresh dill, minced
- t. sea salt
- t. black pepper
Directions
- Heat a large pot over high heat for 2 minutes.
- Spray pot with cooking oil, add onion, shallot, and garlic cloves, and sauté for 2 minutes, then reduce heat to low.
- Continue cooking until mixture is softened, about 5 minutes. Then, bring heat back up to high, and sauté asparagus for 2 minutes or until bright green.
- Remove about 1 c. of cooked asparagus (if you remove a few onions or shallots, that’s fine).
- Add vegetable or chicken broth, half-and-half, dill, sea salt and black pepper, bring to a boil. Then, remove from heat and purée in a blender or food processor.
- Stir in remaining asparagus pieces, and serve.
Nutrition Information
Per serving: 85 calories (10 from fat) 1 g total fat, (0 g saturated fat, 0 g trans fat), 6 mg cholesterol, 145 mg sodium, 7 g carbohydrates, 3 g sugar, 2 g fiber, 5 g protein.
Exchanges: 1 vegetable, ½ dairy, 1 free
GLUTEN-FREE recipes are prepared without any wheat, barley, rye or triticale.
LOW-SODIUM recipes have 140 mg or fewer of sodium.
All exchange values are approximate. When an optional or additional ingredient is offered, exchange values may change.
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