This soup has all the creaminess you expect from a classic broccoli-cheese soup, but so much less saturated fat and cholesterol.
Broccoli-Cheese Soup - Delicious Decisions
Calories119 Per Serving
Protein11g Per Serving
Fiber2g Per Serving
|Total Fat||1.5 g|
|Saturated Fat||0.5 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||0.0 g|
|Monounsaturated Fat||0.5 g|
|Total Carbohydrate||18 g|
|Dietary Fiber||2 g|
1 other carbohydrate, 1 vegetable, 1 very lean meat
2 1/2 cup fat-free, low-sodium chicken broth
6 ounces chopped, fresh broccoliOR
10 ounces frozen, chopped broccoli (thawed)
1 medium carrot (chopped)
1 medium rib of celery (chopped)
1/4 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon ground nutmeg
1 cup fat-free half-and-half
3 tablespoon all-purpose flour
3 slices low-fat sharp Cheddar cheese (torn into pieces)OR
1/2 cup shredded, low-fat sharp Cheddar cheese
In a large saucepan, stir together the broth, broccoli, carrot, celery, salt, pepper, and nutmeg. Bring to a simmer over medium-high heat. Reduce the heat and simmer, covered, for 6 to 8 minutes, or until the vegetables are tender.
In a small bowl, whisk together the half-and-half and flour. Stir into the saucepan. Simmer for 1 to 2 minutes, or until thickened, stirring occasionally.
Add the cheese. Remove from the heat. Stir until the cheese is melted.
Tip: One of the best ways to reheat this soup and keep it from being scorched is to use a double boiler. Pour the soup into the top pan of the double boiler and heat over simmering water. If you don’t have a double boiler, place a medium stainless steel bowl over a pan of simmering water. In either case, be sure the water in the bottom pan doesn’t touch the top container.
This recipe is reprinted from American Heart Association Low-Fat, Low-Cholesterol Cookbook, Fourth Edition, Copyright © 2008 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.