Cream Of Broccoli And Cheese Soup from Healthy Diabetic Recipes

Cream Of Broccoli And Cheese Soup Recipe

Recipe Ingredients:

1 cup chopped onion
3 garlic cloves, minced
3 tbsp all-purpose flour
4 cans fat-free reduced-sodium chicken broth, (14 oz ea)
1 1/2 lb fresh broccoli, chopped
1 1/2 lb baking potatoes, peeled, cubed
1/2 cup fat-free (skim) milk, divided
1 cup shredded reduced-fat Cheddar cheese, (4 oz)
1/2 tsp salt
1/4 tsp freshly-ground white pepper

Recipe Instructions:

Spray 4-quart Dutch oven or large saucepan with nonstick cooking spray; heat over medium heat. Add onion and garlic and cook until tender. Add flour; stir over low heat 1 to 2 minutes.

Add chicken broth; bring to a boil. Add broccoli and potatoes; reduce heat and simmer, covered, about 15 minutes or until vegetables are tender. Remove 1 1/2 cups broccoli mixture with slotted spoon and reserve.

Process remaining broccoli mixture in batches in food processor or blender until smooth; return to Dutch oven. Stir in reserved broccoli mixture and milk. Cook over medium heat until heated through.

Remove from heat; stir in cheese until melted. Stir in salt and pepper. Sprinkle with ground nutmeg, if desired.

This recipe yields 8 (1 1/2-cup) servings.

Exchanges Per Serving: 1 Starch, 1/2 Meat, 2 Vegetable, 1/2 Fat.

Nutrition Facts: Calories 168; Calories from Fat 16%; Total Fat 3g; Saturated Fat 1g; Protein 10g; Carbohydrates 26g; Cholesterol 8mg; Sodium 413mg; Dietary Fiber 0g.

Comments: This creamy, low-fat soup uses potatoes as a thickener instead of heavy cream. It's so rich and thick, you'll never miss the calories!

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-07-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 8

"Americans, more than any other culture on earth, are cookbook cooks; we learn to make our meals not from any oral tradition, but from a text. The just-wed cook brings to the new household no carefully copied collection of the family's cherished recipes, but a spanking new edition of ‘Fannie Farmer’ or ‘The Joy of Cooking’."

~ John Thorne, American food writer

 

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