Broccoli and Chicken Noodle Soup

Oxmoor House
Traditional broccoli cheese soups often have more than 16 grams of fat and 2,000 milligrams of sodium per serving. This soup offers a healthier alternative without sacrificing the delicious flavor. If the broccoli florets are large, break them into smaller pieces at the stalk instead of chopping them; they'll cook more quickly. Thin the soup with milk if needed when reheating.

Yield:

10 servings (serving size: 1 cup)

Recipe from

Nutritional Information

Calories 320
Caloriesfromfat 0.0 %
Fat 12.7 g
Satfat 4.9 g
Monofat 4.4 g
Polyfat 1.8 g
Protein 29.2 g
Carbohydrate 22.1 g
Fiber 1.7 g
Cholesterol 71 mg
Iron 1.4 mg
Sodium 696 mg
Calcium 301 mg

Ingredients

Cooking spray
2 cups chopped onion
1 cup sliced mushrooms
1 garlic clove, minced
3 tablespoons canola oil
1.1 ounces all-purpose flour (about 1/4 cup)
4 cups 1% low-fat milk
1 (14.5-ounce) can fat-free, lower-sodium chicken broth
3 ounces uncooked vermicelli, broken into 2-inch pieces
2 cups (8 ounces) shredded light processed cheese
4 cups (1-inch) cubed cooked chicken breast
3 cups small broccoli florets
1 cup half-and-half
1 teaspoon freshly ground black pepper
1/2 teaspoon salt

Preparation

1. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, mushrooms, and garlic to pan; sauté 5 minutes or until liquid evaporates, stirring occasionally.

2. Reduce heat to medium; add canola oil to mushroom mixture, stirring to com-bine. Sprinkle flour over mushroom mixture; cook, stirring constantly, 2 minutes. Gradually add milk and broth, stirring constantly with a whisk; bring to a boil. Reduce heat to medium-low; cook 5 minutes or until slightly thickened, stirring constantly.

3. Stir pasta into mushroom mixture; cover and cook 10 minutes.

4. Add cheese to mushroom mixture, stirring until cheese melts. Add chicken and remaining ingredients to cheese mixture; cover and cook 5 minutes or until broccoli is tender and soup is thoroughly heated.

 

Young Chefs can:

  • Measure sliced mushrooms and broccoli
  • Help break vermicelli into pieces

 

Older Chefs can:

  • Add vermicelli to mushroom mixture with adult supervision
  • Add chicken and broccoli to cheese mixture with adult supervision

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.

CL Test Kitchens,

August 2011