<strong>Diabetes &amp; Heart Healthy Cookbook</strong>

[cooked-sharing]

Broccoli Cheese Soup
Yields34 Servings
 1 teaspoon canola oil
 1 small onion, finely chopped
 2 medium garlic cloves, minced
 2 cups low-fat, low-sodium chicken broth
 1 pound broccoli florets, chopped (about 4 cups)
 1/2 teaspoon dry mustard
 1/4 teaspoon salt
 1/4 teaspoon pepper
 1/8 teaspoon red hot-pepper sauce (optional)
 2 cups fat-free milk
 1/3 cup all-purpose flour
 1/2 cup fat-free half-and-half
 2 ounces fat-free or reduced-fat Cheddar cheese, sliced or shredded
 2 tablespoons shredded Parmesan cheese
1

Heat a large saucepan over medium heat. Pour the oil into the pan and swirl to coat the bottom. Cook the onion and garlic for 3 to 4 minutes, or until the onion is tender.

2

Stir in the broth, broccoli, mustard, salt, pepper, and hot-pepper sauce. Increase the heat to medium high and bring to a simmer. Reduce the heat and simmer, uncovered, for 5 minutes, or until the broccoli is tender, stirring occasionally.

3

In a medium bowl, whisk together the milk and flour. Stir into the soup. Simmer for 2 to 3 minutes, or until the mixture has thickened, stirring occasionally.

4

Stir in the remaining ingredients. Cook over medium-low heat for 1 to 2 minutes, or until the cheeses have melted, stirring occasionally.

Exchanges:
Fat: 0.5
Carbohydrate: 1

Nutrition Facts

Serving Size 8 Servings

Servings 34


Amount Per Serving
Calories 97
% Daily Value *
Total Fat 2g4%
Cholesterol 5mg2%
Sodium 226mg10%
Total Carbohydrate 13g5%
Protein 8g16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 1 teaspoon canola oil
 1 small onion, finely chopped
 2 medium garlic cloves, minced
 2 cups low-fat, low-sodium chicken broth
 1 pound broccoli florets, chopped (about 4 cups)
 1/2 teaspoon dry mustard
 1/4 teaspoon salt
 1/4 teaspoon pepper
 1/8 teaspoon red hot-pepper sauce (optional)
 2 cups fat-free milk
 1/3 cup all-purpose flour
 1/2 cup fat-free half-and-half
 2 ounces fat-free or reduced-fat Cheddar cheese, sliced or shredded
 2 tablespoons shredded Parmesan cheese

Directions

1

Heat a large saucepan over medium heat. Pour the oil into the pan and swirl to coat the bottom. Cook the onion and garlic for 3 to 4 minutes, or until the onion is tender.

2

Stir in the broth, broccoli, mustard, salt, pepper, and hot-pepper sauce. Increase the heat to medium high and bring to a simmer. Reduce the heat and simmer, uncovered, for 5 minutes, or until the broccoli is tender, stirring occasionally.

3

In a medium bowl, whisk together the milk and flour. Stir into the soup. Simmer for 2 to 3 minutes, or until the mixture has thickened, stirring occasionally.

4

Stir in the remaining ingredients. Cook over medium-low heat for 1 to 2 minutes, or until the cheeses have melted, stirring occasionally.

Broccoli Cheese Soup

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