Delicious Decisions: Broccoli-Cheese Soup

  • Serves: 4


Description

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

Ingredients

2 1/2 cups fat-free, low-sodium chicken broth
6     ounces chopped fresh broccoli (about 2 cups) or 1 10-ounce package 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     tablespoons all-purpose flour
3     slices (about 3/4 ounce each) low-fat sharp Cheddar cheese, torn into pieces, or 1/2 cup shredded low-fat sharp Cheddar cheese

Cooking Instructions

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.

Cook's 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.



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Nutritional Analysis
Per serving
Calories Per Serving
119
Total Fat
1.5 g
Saturated Fat
0.5 g
Trans Fat
0.5 g
Polyunsaturated Fat
0.0 g
Monounsaturated Fat
0.5 g
Cholesterol
3 mg
Sodium
375 mg
Carbohydrates
18 g
Fiber
2 g
Sugar
6 g
Protein
11 g

Dietary Exchanges


1 vegetable, 1 other carbohydrate, 1 very lean meat
 



This recipe is reprinted from American Heart Association Low-Fat, Low-Cholesterol Cookbook, Fourth Edition, Copyright © 2010 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.