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Cream of Broccoli Soup

This creamy soup makes a perfect lunch or dinner. Keep it healthy using fat-free milk and fresh or frozen broccoli. Makes four servings. 

Ingredients

  • 1 1/2 cup chicken broth
  • 1/2 cup onion (chopped)
  • 2 cup broccoli (cut)
  • 1/2 teaspoon thyme (dried, crushed)
  • 2 bay leaves (small)
  • 2 tablespoon vegetable oil
  • 2 tablespoon flour
  • 1/4 teaspoon salt
  • pepper (dash, optional)
  • 1 cup non-fat milk
  • 1 garlic powder (dash, optional)

Directions

1. In a saucepan combine chicken broth, chopped onion, broccoli, thyme, bay leaf and garlic powder. Bring mixture to boiling. Reduce heat; cover and simmer for 10 minutes or until vegetables are tender. Remove bay leaf.

2. Place half of the mixture in a blender or food processor, cover and blend 30 to 60 seconds or until smooth. Pour into a bowl; repeat with remaining vegetable mixture, set all aside.

3. In the same saucepan warm the oil. Stir in flour, salt, and pepper. Add the milk all at once, stirring rapidly with a wire whisk. Cook and stir until mixture is thickened and bubbly. Stir in the blended broccoli mixture. Cook and stir until soup is heated through. Season to taste with additional salt and pepper.

Source: University of Nevada, Cooperative Extension, Calcium, It’s Not Just Milk Home and Careers Curriculum Nevada Nutrition Network

Nutrition Information

Serving Size: 1 cup, 1/4 of recipe (227g)
Nutrients Amount
Calories 123
Total Fat 7 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 3 g
Linoleic Acid 3 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 1 mg
Total Carbohydrate 11 g
Dietary Fiber 2 g
Total Sugars 5 g
Added Sugars 0 g
Protein 4 g
Minerals
Calcium 109 mg
Potassium 340 mg
Sodium 509 mg
Copper 68 mcg
Iron 1 mg
Magnesium 20 mg
Phosphorus 113 mg
Selenium 4 mcg
Zinc 1 mg

 

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