2 teaspoons vegetable oil
1 cup each finely chopped onion, finely chopped carrots and finely chopped mushrooms, for 3 cups chopped mixed vegetables (see note)
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1 cup reduced-sodium, fat-free chicken or vegetable broth
¼ teaspoon salt
1/8 teaspoon ground black pepper
1 cup low-fat milk
2 tablespoons chopped fresh parsley (Italian-style preferred)
In a medium saucepan, saute the vegetables in the oil over medium heat until tender, about 5 minutes. Add the broth, salt and pepper and bring to a boil. Reduce heat and add milk; simmer to combine flavors. Stir in the parsley just before serving.
Cook's note: Peppers and celery in combination with other vegetables are also delicious. Just make sure you have 3 cups of finely chopped vegetables for each serving of two.
Nutrition values per serving: 165 calories, 7 g fat (2 g saturated), 19 g carbohydrates, 3 g fiber, 9 g protein, 6 mg cholesterol, 770 mg sodium.