Liquid Gold

Fresh carrots cooked with chicken broth until tender and then pureed into a beautiful golden cream soup make for a substantial yet light early autumn soup.

There’s no need to add butterfat and flour to thicken this soup; the pureed carrots give it just the right consistency. Use low-sodium chicken broth and then add what additional salt might be needed to taste. A sprinkle of cilantro and basil add a nice finish, and if you want some spice, add a few crushed red pepper flakes too.

FRESH CARROT SOUP WITH HERB MIX

1/2 cup minced onion

1 clove garlic, minced

Nonstick cooking spray

4 cups nonfat low-sodium chicken broth

1 pound carrots, sliced

1 teaspoon lemon juice

1/2 teaspoon salt

Chopped cilantro

Chopped basil

Crushed red pepper flakes

Saute onion and garlic in medium saucepan sprayed with nonstick cooking spray until tender, about 2 minutes. Stir in broth and carrots and heat to boiling. Reduce heat, cover and simmer until carrots are tender, 25 to 30 minutes.

Puree carrots and broth in blender until smooth. Blend in lemon juice and salt.

Spoon into serving bowls and sprinkle each with a little chopped cilantro and basil. Sprinkle with red pepper flakes for spice before serving.

4 servings. Each serving:

152 calories; 475 mg sodium; 5 mg cholesterol; 1 gram fat; 26 grams carbohydrates; 11 grams protein; 1.16 grams fiber.