4 servings
1/2 cup minced onion
1 clove garlic, minced
nonstick cooking spray
4 cups nonfat low-sodium chicken broth
1 lb carrots, sliced
1 teaspoon lemon juice
1/2 teaspoon salt
chopped cilantro
chopped basil
crushed red pepper flakes
Sauté onion and garlic in medium saucepan sprayed w/nonstick cooking spray til tender, about 2 min. Stir in broth and carrots and heat to boiling. Reduce heat, cover and simmer til carrots are tender, 25-30 min. Puree carrots and broth in blender til smooth. Blend in lemon juice and salt. Spoon into serving bowls and sprinkle each w/a little chopped cilantro and basil. Sprinkle w/red pepper flakes for spice before serving
Each serving: 152 cal. 475 mg sodium, 5 mg chol. , 1g fat, 26g carb, 11g protein 1.16g fiber.