Broccoli-Cheese Soup - Delicious Decisions

heart health recipe
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Broccoli-Cheese Soup - Delicious Decisions

This soup has all the creaminess you expect from a classic broccoli-cheese soup, but so much less saturated fat and cholesterol.

Nutrition Facts

Broccoli-Cheese Soup - Delicious Decisions

CaloriesCalories

119 Per Serving

ProteinProtein

11g Per Serving

FiberFiber

2g Per Serving
×
Calories 119
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
Cholesterol 3 mg
Sodium 375 mg
Total Carbohydrate 18 g
Dietary Fiber 2 g
Sugars 6 g
Protein 11 g

Dietary Exchanges
1 other carbohydrate, 1 vegetable, 1 very lean meat

Ingredients

Servings  4  

  • 2 1/2 cup fat-free, low-sodium chicken broth
  • 6 oz chopped, fresh broccoli OR
  • 10 oz frozen, chopped broccoli (thawed)
  • 1 medium carrot (chopped)
  • 1 medium rib of celery (chopped)
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/8 tsp ground nutmeg
  • 1 cup fat-free half-and-half
  • 3 Tbsp all-purpose flour
  • 3 slices low-fat sharp Cheddar cheese (torn into pieces) OR
  • 1/2 cup shredded, low-fat sharp Cheddar cheese

Directions

Tip: Click on step to mark as complete.

  1. 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.
  2. 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.
  3. 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.

This soup has all the creaminess you expect from a classic broccoli-cheese soup, but so much less saturated fat and cholesterol.

Nutrition Facts

Broccoli-Cheese Soup - Delicious Decisions

CaloriesCalories

119 Per Serving

ProteinProtein

11g Per Serving

FiberFiber

2g Per Serving
×
Calories 119
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
Cholesterol 3 mg
Sodium 375 mg
Total Carbohydrate 18 g
Dietary Fiber 2 g
Sugars 6 g
Protein 11 g

Dietary Exchanges
1 other carbohydrate, 1 vegetable, 1 very lean meat

Ingredients

Servings  4  

  • 2 1/2 cup fat-free, low-sodium chicken broth
  • 6 oz chopped, fresh broccoli OR
  • 10 oz frozen, chopped broccoli (thawed)
  • 1 medium carrot (chopped)
  • 1 medium rib of celery (chopped)
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/8 tsp ground nutmeg
  • 1 cup fat-free half-and-half
  • 3 Tbsp all-purpose flour
  • 3 slices low-fat sharp Cheddar cheese (torn into pieces) OR
  • 1/2 cup shredded, low-fat sharp Cheddar cheese

Directions

Tip: Click on step to mark as complete.

  1. 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.
  2. 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.
  3. 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.