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Sunday, 13 January 2013

Low Fat Food : Broccoli Cheddar Soup Recipe

When you're on a diet or just trying to eat healthier, check out these low fat recipes that are still high in flavor.There is really nothing more comforting than a bowl of soup on a cold winter day and this Broccoli Cheddar Soup is exceptionally good.This homemade, broccoli cheddar soup recipe is better than any restaurants. Enjoy the recipe...

Total Time: 40 min
Prep : 15 min   
Cook : 25 min 

Ingredients :
  1.     1 bunch broccoli
  2.     1 small onion, finely chopped
  3.     1 medium red-skinned potato, diced
  4.     1/4 cup all-purpose flour
  5.     3 cups low-sodium chicken or vegetable broth
  6.     1/4 teaspoon freshly grated nutmeg
  7.     1 cup grated extra-sharp Cheddar
  8.     1 teaspoon Worcestershire sauce
  9.     One 12-ounce can fat-free evaporated milk
  10.     Kosher salt and freshly ground black pepper
  11.     2 scallions, thinly sliced

Directions :

1. Separate the stems and the florets from the broccoli. Trim and discard the bottom
   of the broccoli stems and peel the tough outer layers. Finely chop the stems and
   coarsely chop the florets and set aside separately.

2. Mist a large pot with nonstick cooking spray and heat over medium heat. Add
   the broccoli stems, onions and potatoes and cook, stirring, until softened, 7 to 
   10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2
   minutes. Stir in the broth and bring to a boil. Reduce the heat to maintain a
   simmer and continue to cook, stirring occasionally, until thickened and the
   vegetables are tender, 12 to 15 minutes.

3. Meanwhile, combine the reserved florets and 1/2 cup water in a small saucepan.
   Bring to a boil, cover and continue to steam until the florets are bright green
   and crisp-tender, about 5 minutes. Add the entire contents of the pot with the
   florets to the soup along with the nutmeg. Stir to combine and remove from the
   heat. Stir in the Cheddar, Worcestershire and milk. Season with salt and pepper.
   Garnish with the scallions.

4. Cook's Note: Leftover soup should be reheated in the microwave rather than the
   stovetop, where the cheese will "break" or separate from the broth.

  • Per serving: Calories: 230; Total Fat 8 grams; Saturated Fat: 4.5 grams; Protein: 16 grams; Total carbohydrates: 26 grams; Sugar: 10 grams Fiber: 4 grams; Cholesterol: 20 milligrams; Sodium: 360 milligrams

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