broccoli and parmesan soup with biscuits

Here is a nice heartwarming meal to have during the cold winter. The broccoli and parmesan soup provides antioxidants and fibers from the broccoli and the biscuits contains carbohydrates for energy. Combine with a little cube of cheese to complete the meal with proteins.

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Broccoli and parmesan soup

6 servings

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1 tablespoon olive oil

1 onion, chopped

1 leek, chopped

3 potatoes, peeled and diced

4 cups broccoli florets

4 cups vegetable or chicken broth

3 tablespoons freshly grated parmesan

1/2 cup evaporated fat-free milk

salt and pepper

1. Heat the olive oil and cook the onion and leek until tender.
2. Add the potatoes, broccoli florets, and broth. Bring to a boil and simmer about 10 to 15 minutes or until the vegetables are tender.
3. Remove from the heat and allow the soup to cool slightly.
4. Transfer the soup in a food a processor and purée until smooth and creamy.
5. Return to the pot and heat at medium intensity until hot.
6. Turn off the heat. Add the parmesan and evaporated milk. Season to taste and serve!

Nutrition facts
[for 1 serving]
147 calories, 4.2 g fat, 1.7 g saturated,
22 g carbs, 2.5 g fiber, 8 g protein

Fresh light biscuits
16 biscuits

1 1/2 teaspoons dry yeast
2 tablespoons warm water
2 cups all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons sugar
1 tablespoon baking powder
3/4 teaspoon salt
1/2 teaspoon baking soda
1/4 cup chilled light butter, diced
1 1/4 cups buttermilk

1. Preaheat oven to 400F.
2. In a small bowl, combine the yeast and warm water. Stir gently and set aside.
3. In a large bowl, combine the flours, sugar, baking powder, salt, and baking soda.
4. Add the butter and cut it into the flour with a pastry cutter or a fork.
5. Add the buttermilk and yeast and mix gently.
6. Knead lightly for 1 minute.
7. Roll evenly and stamp out biscuits with a glass.
8. Place the biscuits on a baking sheet, leaving 1" between them.
9. Bake for about 15 minutes or until puffed and lightly browned.

Nutrition facts
[for 1 biscuit]
91 calories, 1.5 g fat, 0.5 g saturated,
16 g carbs, 1 g fiber, 3 g protein

barley-mushroom soup

A soup in the middle of a canadian winter is so heartwarming. The recomforting barley suits perfectly the taste of hearty shiitake mushrooms. Moreover, this tasty low-fat soup is deliciously healthy with the viscous fibers of barley and the vitamins and minerals of shiitake.

Barley-mushroom soup

8 servings

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1 tablespoon oil (olive or canola)

2 onions, chopped

4 garlic cloves, minced

4 cups shiitake mushrooms

2 cups button mushrooms (regular white mushrooms)

1 1/2 tablespoons all-purpose flour

6 cups vegetable broth

2/3 cup barley

1/2 teaspoon salt

1/2 teaspoon pepper

1/2 cup sour cream

1. Heat oil at medium intensity and cook the onions and garlic until softened.
2. Increase the heat at medium-high intensity and add the mushrooms. Cook until the liquid evaporates.
3. Reduce the heat to medium and sprinkle the flour over the mushrooms. Cook, mixing constantly, for 1 minute.
4. Add the broth. Reduce the heat and simmer for about 20 minutes.
5. Season with salt and ppper. Add sour cream and mix well.
6. Serve!

Nutrition facts for 1 serving:

165 calories, 4 g fat, 1 g saturated,

28 g carbs, 4 g fiber, 8 g protein