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Chicken and Vegetable Casserole with BasilYields: 4 servingsGet this recipe - Watch video
Prep. Time: 15 mins
Cooking Time: 30 mins
This month's 2012 Milk Calendar featured recipe
Chicken and Vegetable Casserole with Basil
Sweet Potato Soup with Lime
The southwest spice of chili and lime made this soup a smash hit in 2007. Now we’ve added the tangy goodness of yogurt and a little zing of zest for our new soup sensation of 2012.
- Course Soups & Creams
- Prep. Time 15 mins
- Cooking Time 20 - 25 mins
- Yields 4 to 6 servings
3/4 milk product serving(s) per person
Preparation
What You Need
Instructions
In large pot, melt butter over medium heat. Add garlic, onion and chili powder; sauté for about 5 min or until soft. Add broth and sweet potatoes; bring to a boil. Reduce heat and simmer until potatoes are soft, about 20 min.
Transfer to blender or food processor, in batches, or use an immersion blender in the pot, purée until very smooth, adding some of the milk if necessary to thin. Return soup to pot, if necessary. Stir in milk and salt. Heat over medium heat, stirring, until steaming, but do not let boil.
In a small bowl, whisk cornstarch into 1/2 cup (125 mL) of the yogurt. Stir into soup; heat, stirring, for 1 min. Stir in salt and season to taste with pepper. Stir lime zest and juice into remaining yogurt. Ladle soup into warmed bowls; dollop lime yogurt on top of each serving.
Tips
Sweet potatoes are often mis-labeled as yams (true yams are quite different). Choose sweet potatoes with tight, brick-coloured skin and no signs of wrinkling or mold and that feel heavy for their size. The flesh should be firm, moist and bright orange.
Use ancho chili powder in place of the regular chili powder. Add 2 tbsp (30 mL) unsweetened peanut butter with the sweet potatoes; sprinkle chopped peanuts and chopped fresh cilantro on top of yogurt.
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Nutritional Info
Per serving
Energy: 208 CaloriesProtein: 8 g
Carbohydrate: 32 g
Fat: 6 g
Fibre: 3.9 g
Sodium: 235 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient (% DV)*
Calcium:
16 %
/
181
mg
Vitamin A:
87 %
Vitamin B12:
29 %
Riboflavin:
19 %
Pantothenic Acid:
19 %
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
Getenough.ca
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mary p
January 13th, 2012
Fantastic soup, easy to make, very delicious. I used less Chilli powder though, about 3/4 tsp only which gave it a real nice flavor, but not too spicy.
Also, the second time I made it, I did not use the cornstarch and the soup came out the same way so I don't really see the point of using the cornstarch.
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