Main Nutritious Intent Website

Monday, March 25, 2013

Broccoli Cheese Soup

The votes are in - and cream soup won.  So here's a lower-fat version to try that is full of calcium and protein.  

Broccoli Cheese Soup

Serving Size: Makes 6 10.5 oz (1 1/3 cup) servings


1 cup finely chopped onion
3 garlic cloves, minced
cooking spray
3 cups low-sodium chicken broth
16 oz. frozen broccoli florets
2 1/2 cups 1% milk
1/3 cup flour
4 oz. reduced fat Velveta
4 oz. reduced fat sharp cheddar cheese
1-2 dashes tabasco
black pepper to taste


In a large pot coated with cooking spray, saute onion over medium-high heat until clear (3-4 minutes). Add garlic and saute another minute. Add chicken broth and broccoli florets. Reduce heat to medium. Blend milk and flour in blender or whisk together well. Add to broth mixture. Stir well until thickened. Add cheeses and stir until melted and combined. Add tabasco and black pepper to taste. Blend half of soup and return to pan or use an immersion blender to partially blend soup. Serves 6.
Nutrition Info per 10.5 oz serving:
Calories: 220
Fat: 8.7 g
Protein: 16.7 g
Carbohydrate: 18.2 g
Calcium: 40%
Sodium: 713 mg
Fiber: 3 g

No comments:

Post a Comment