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Recipes

Country-style Split Pea Soup
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Ingredients
1 c. onion, diced
1 leek, thinly sliced
2 cloves garlic, minced
1 T. canola oil
1¼ c. green or yellow split peas, rinsed
1 c. celery, diced
2 medium carrots, peeled and sliced
2 medium potatoes, peeled and diced
3 c. water
3 c. chicken broth
1 bay leaf
¼ c. fresh parsley, chopped, or 2 teaspoons dried
1 T. seasoned salt
½ tsp. ground pepper
1 c. cooked ham, diced or ham bone  (optional)
1 c. heavy whipping cream or plain nonfat/low-fat yogurt (optional)
 
Directions
In a large, heavy saucepan, sauté onion, leek, celery and garlic until they are tender, about five minutes. Add peas, broth, water, bay leaf, parsley, seasoned salt and pepper and ham bone if using one. Bring to a boil. Reduce heat, cover and simmer, stirring occasionally, for about 40 minutes, or until peas are tender. Add the carrots, potatoes and ham (optional) to the soup. Cover and simmer about 15 to 20 minutes, or until vegetables are tender but retain their shape. Add water, if necessary, to thin soup. Reduce heat.
 
Optional: Add heavy whipping cream or plain yogurt, cook for five minutes. (Do not boil).
 

Nutrition Facts
Serving Size 
Servings Per Container 4
Amount Per Serving
Calories  210 Calories From Fat 
% Daily Value *
Total Fat  11 17%
Saturated Fat 
Trans Fat   
Cholesterol 
Sodium  470 20%
Total Carbohydrate  9 3%
Dietary Fiber  2 8%
Sugars 
Protein  17  
Vitamin A   % • Vitamin C   %
Calcium  % • Iron  2.9%
* Percentage Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
  Calories 2,000 2,2500
Total Fat Less than 65g 80g
   Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate   300g 375g
   Dietary Fiber   25g 30g
Calories per gram:
      Fat 9   •   Carbohydrate 4   •   Protein 4