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Photo: Becky Luigart-Stayner; Styling: Cindy Barr

Broccoli-Cheese Soup

Traditional broccoli-cheese soup has nearly 400 calories and more than 18g saturated fat per serving. Ours has less than half the calories and one-fourth of the saturated fat.

Cooking Light SEPTEMBER 2013

  • Yield: Serves 4 (serving size: about 1 cup soup and 2 tablespoons cheese)

Ingredients

  • 3 cups unsalted chicken stock
  • 1 3/4 cups broccoli florets, coarsely chopped (about 8 ounces)
  • 1 cup diced yellow onion
  • 1/2 cup chopped carrot
  • 3/8 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 garlic cloves, minced
  • 3/4 cup half-and-half
  • 4 ounces shredded reduced-fat extra-sharp cheddar cheese, divided
  • 1/4 cup fresh flat-leaf parsley leaves

Preparation

1. Combine first 7 ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer 10 minutes or until broccoli is tender. Pour soup into a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Return soup to pan. Stir in half-and-half and 2 ounces cheese. Top evenly with remaining cheese and parsley.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 160
  • Fat: 7.4g
  • Saturated fat: 4.5g
  • Monounsaturated fat: 2.1g
  • Polyunsaturated fat: 0.3g
  • Protein: 13.6g
  • Carbohydrate: 10.7g
  • Fiber: 2.1g
  • Cholesterol: 23mg
  • Iron: 0.9mg
  • Sodium: 532mg
  • Calcium: 213mg
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Broccoli-Cheese Soup recipe

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