11 Servings
2 onions, diced
2 cloves garlic, minced
1 cup diced red bell peppers
2
tablespoons water
2 pounds carrots, grated
2 zucchini, or yellow squash
10
ounces green peas
1 1/4 cups kernel corn
1 tablespoon basil
1/4 cup lemon
juice
pinch cayenne pepper
2 stalks thyme
4 cups chicken broth
black
pepper, freshly ground, (optional)
1 cup plain nonfat yogurt
1/4 cup minced
parsley
In a heavy skillet over medium high heat, combine onions, garlic,
bell pepper and 2 tablespoons water.
Cover and steam until vegetables are tender.
Add carrots, squash, peas and corn. Cook until carrots
are limp. Stir in lemon
juice, basil, cayenne, thyme and chicken broth. Bring to a boil.
Remove from heat
and add salt-free seasoning and black pepper. Cool. Stir in yogurt.
Transfer
to a covered container and refrigerate overnight. Pour into individual bowls, sprinkle
parsley
on top and serve cold. Serve with bread sticks and sliced fruit or gelatin
salad.
Amount Per Serving
Calories 129 Calories from Fat 9
Percent Total Calories
From:
Fat 7% Protein 17% Carb. 76%
Nutrient Amount per Serving Value
Total Fat 1 g 2%
Saturated Fat 0 g 1%
Cholesterol 0 mg 0%
Sodium 646 mg 27%
Total Carbohydrate 24 g 8%
Dietary Fiber 2 g 9%
Sugars 0 g
Protein 5 g
Vitamin A 485% Vitamin C 76% Calcium 0% Iron 10%
