To remove the woody end from an asparagus spear, hold the spear at the middle and bend the bottom with your other hand until it snaps. The stalk will naturally break at the perfect spot. Click here for 3 more low-cal asparagus recipes.
- 2 lb asparagus
- 3 Tbsp olive oil
- 1 chopped onion
- 2 chopped stalks celery
- 1 chopped carrot
- 1½ tsp minced garlic
- ¼ tsp salt
- ¼ tsp black pepper
- 5 cup reduced-sodium chicken broth
- ½ cup evaporated 2% milk
- 1 tsp lemon juice
- Sprinkle of Parmesan (optional)
Trim woody ends from asparagus; reserve tips of 8 spears. Cut remaining asparagus into ½-inch pieces.
In a large saucepan, warm olive oil over low heat. Add onion, celery, and carrot; cook 3 minutes. Add garlic; cook 1 minute. Add asparagus, salt, and black pepper; cook 5 minutes. Add chicken broth. Simmer, covered, 20 minutes.
Blanch tips in boiling water 3 minutes. Drain.
Puree soup in batches in a blender. Return to saucepan over medium; add evaporated milk and lemon juice. Warm through (don't let simmer). Top with tips. Add a sprinkle of Parmesan (optional).
Serves 4. Per serving: 170 calories, 13g carbs, 7g protein, 11g fat, 5mg cholesterol, 790mg sodium, 3g fiber