- 4 cups unsalted chicken stock, divided
- 1/2 cup uncooked instant brown rice
- 1 cup 1% low-fat milk
- 2 teaspoons extra-virgin olive oil
- 1 cup chopped onion
- 3 garlic cloves, minced
- 1 1/4 pounds broccoli florets, coarsely chopped
- 3/4 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 5 ounces extra-sharp cheddar cheese, shredded and divided (about 1 1/4 cups)
- calories 210
- fat 10.3 g
- satfat 5.5 g
- monofat 3.5 g
- polyfat 0.6 g
- protein 14 g
- carbohydrate 17 g
- fiber 4 g
- cholesterol 27 mg
- iron 1 mg
- sodium 520 mg
- calcium 290 mg
How to Make It
Combine 2 cups stock and rice in a small saucepan over medium-high heat; bring to a boil. Cover, reduce heat, and simmer 25 minutes. Remove from heat; let stand 5 minutes. Place rice mixture and milk in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth.
Heat a large saucepan over medium heat. Add oil to pan; swirl to coat. Add onion; sauté 4 minutes, stirring occasionally. Add garlic; cook 30 seconds. Add broccoli and salt; cook 5 minutes, stirring frequently. Add remaining 2 cups stock; bring to a boil. Reduce heat, and simmer 5 minutes or just until broccoli is tender. Add rice mixture; simmer 2 minutes, stirring occasionally.
Place 2 cups soup in blender; process until smooth. Return pureed soup to pan. Add pepper and 4 ounces cheese; stir until cheese melts. Divide soup evenly among 6 bowls; sprinkle evenly with remaining 1 ounce cheese.
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.