Monday, May 18, 2009


Roasted Carrot Soup

6 or so peeled & roughly cubed carrots, about 1 inch pieces
1 big fat clove of garlic, still in skin
1 tsp olive oil
about 1 tsp or so sea salt
4 c low sodium chicken broth
1/4 c fat free half & half
1 scoop unflavored whey isolate protein

Toss the carrots and garlic clove in the olive oil, sprinkle with salt and spread on a baking sheet. Roast at 350° for at least 45 minutes, until the garlic is buttery soft and the carrots are fork tender.

After they've cooked a good bit, remove from the oven and move the carrots into a soup pot. Take the peel off the garlic and add that too. Cover with the chicken broth, bring to a simmer and allow to simmer for at least half an hour.

Cool a little bit so you don't melt your immersion blender like I did (it didn't COMPLETELY melt!), then hit it with the blender stick until the carrots are finely pureed like baby food. Whisk in the half and half and protein powder.

Serve chilled or warm, just don't simmer it again.

Works out to about 94 calories, 9 g protein, 9 carbs, and 5 sugars per 1 c serving. I'm just not sure if roasting the carrots will raise the sugars in the carrots.

It's still a bit chunky so I'll try cooking it longer next time. I'll have to run this by my nutritionist to make sure it's really OK for pre-op because of the tiny chunks. I COULD drink it through a straw, but it's kind of pushing the limits...