Low Fat Recipe
Healthy and delicious broccoli soup is best served piping hot in soup bowls, sprinkled with Cheddar cheese.
1/2 tablespoon olive oil
1/2 cup finely chopped celery
1 large onion, chopped
Salt to taste
Freshly ground black pepper
1 small russet potato
1 bay leaf
1/4 teaspoon dried oregano
1 quart low-sodium chicken or vegetable broth
5 cups broccoli florets
6 tablespoons shredded sharp Cheddar cheese
Heat the olive oil in a saucepan over low-medium heat. Add the celery and onion, season lightly with salt and pepper and cook for 10 minutes.
Peel and slice the potato and add it to the pot. Add the bay leaf, oregano and broth and bring to a boil quickly over high heat. Lower the heat and simmer until the vegetables are completely tender, about 15 minutes. Add the broccoli and simmer until just tender, about 5 to 7 minutes.
Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper. Serve the piping hot soup in bowls, sprinkled with a tablespoon of cheddar cheese.
Serving Size about 1-1/2 cup
Calories: 104; Total Fat: 3g; Saturated Fat: 1g; Protein: 7g; Total Carbohydrate: 13g; Dietary Fiber: 3g; Sodium: 249mg
Broccoli Cheese Soup
Lots of healthful broccoli in this Broccoli Cheese Soup with onion, garlic, yogurt for creaminess, chicken broth and seasoned with salt, red and black pepper. Sharp Cheddar tops it all off.
1 quart (4 cups) water
6 cups broccoli florets
1 cup chopped onion
1 clove minced garlic
1 cup plain nonfat yogurt
1/3 cup all purpose flour
2 cans (10.5 ounce) reduced sodium chicken broth
3/4 cup water
1/4 teaspoon salt
1/8 teaspoon ground red pepper
1/8 teaspoon black pepper
1 cup sharp Cheddar cheese
Bring 1 quart water to boil in large soup pot. Add broccoli and cook for 7 minutes or until tender. Drain and set aside. Spray a large nonstick skillet with cooking spray and heat over medium heat until hot. Add onion and garlic and saute until tender. Add broccoli and onion mixture in a blender or food processor and pulse blend into small pieces.
Combine yogurt and flour in a large saucepan and mix well with a wire whisk. Add broth and next 4 ingredients and stir well. Cook over medium heat for 20 minutes or until thickened. Add broccoli mixture and 3/4 cup cheese and heat until cheese is melted. Top with remaining cheese and serve. Recipe makes 10 servings; serving size: 12 ounces.
Nutrition Information: Calories: 105; Total Fat: 4g; Saturated fat: 2g; Cholesterol: 12mg; Sodium: 280mg; Carbohydrate: 9g; Protein: 9g; Dietary fiber: 2g