HAYWOOD
COUNTY
Learn More »
HUMPHREYS
COUNTY
Learn More »
LAKE
COUNTY
Learn More »
LAUDERDALE
COUNTY
Learn More »
NUTRITION & HEALTHY
EATING
Learn More »
PHYSICAL
ACTIVITY
Learn More »
RECIPES
Learn More »
BE MORE
EDUCATIONAL MATERIALS
Learn More »
BE MORE
TEACHER RESOURCES
Learn More »
CHEESY BROCCOLI SOUP

Source: Eat Smart Cookbook, UT Extension

Makes: 4 servings

Ingredients:

  • ¼ cup water
  • 2 to 2 ½ cups frozen chopped broccoli
  • 3 tablespoons flour
  • ¼ teaspoon onion powder or garlic powder
  • ⅛ teaspoon black pepper
  • 3 tablespoons margarine or butter
  • 2 cups fat-free milk
  • 4 slices American cheese
  • Optional: 6 to 8 drops hot pepper sauce, such as Tabasco

Directions:

  • 1. Heat water to boiling in a 3-quart saucepan. Add broccoli. Cover and cook 1 to 2 minutes.
  • 2. Pour broccoli onto a dinner plate or cutting board (water will be cooked away); set aside.
  • 3. In a small bowl, combine flour, onion or garlic powder, and pepper.
  • 4. Add margarine or butter to saucepan and melt over medium heat. Add flour mixture and stir with whisk or fork until well-mixed.
  • 5. Gradually stir in milk, stirring constantly with a whisk to keep sauce smooth. Cook over medium heat, stirring or whisking a few times until thick and bubbly, about 4 to 5 minutes. Meanwhile, cut broccoli into pieces.
  • 6. Add broccoli to the sauce and turn heat to low. Add cheese slices. Cook and stir about 2 minutes or until cheese melts. Serve immediately. If desired, add hot sauce to taste.

Nutrition Facts:

  • Serving Size: 3/4 Cup
  • Calories: 220
  • Calories from Fat: 100
  • Total Fat: 12 g
  • Sodium: 340 mg
  • Total Carbohydrates: 18 g
  • Dietary Fiber: 3 g
  • Protein: 12 g

Nutrition Tips:

Don’t like broccoli? Try frozen mixed vegetables, frozen peas or chopped cooked potatoes instead.

Processed cheese can be high in fat and sodium. To offset the extra fat and salt, use reduced fat milk and add herbs and spices (even hot pepper sauce) in place of added salt.

SEARCH RESOURCES