Diabetes & Heart Healthy Cookbook
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.
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.
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.
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
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
Directions
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.
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.
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.
Stir in the remaining ingredients. Cook over medium-low heat for 1 to 2 minutes, or until the cheeses have melted, stirring occasionally.
Medical Review by Chef Robert Lewis , Professional Chef, Author, and Speaker
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