CHEESY BROCCOLI SOUP
Source: Eat Smart Cookbook, UT Extension
Makes: 4 servings
- 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
- 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.
- 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
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.