Cream of Carrot Soup

6 servings/Serving size: 1 cup

2 Tbsp low-calorie margarine
1/4 cup minced shallots
2 Tbsp unbleached white flour
2 cups evaporated fat-free milk, hot
2 cups pureed cooked carrots
2 cups low-fat, low-sodium chicken broth
2 tsp cinnamon
1 Tbsp chopped fresh parsley

1.      Melt the margarine in a stockpot over medium-high heat. Add the shallots and sauté for 3 minutes. Sprinkle with flour and cook for 2 minutes.

2.      Add the remaining ingredients and simmer on low for 20 minutes. Garnish with chopped parsley to serve.

 

Exchanges Per Serving:
Starch Exchange -- 1
Low-Fat Milk Exchange -- 1/2
Calories -- 141
Calories from Fat -- 27
Total Fat -- 3g
Saturated Fat -- 1g
Cholesterol -- 3mg
Sodium -- 218mg
Carbohydrate -- 22g
Dietary Fiber -- 3g
Sugars -- 11g
Protein -- 9g