Cream of Broccoli Soup recipe – 116 calories
Ingredients:
2 lbs broccoli
1 cup skim milk
2 cups vegetable broth
1 cup fat-free liquid creamer
3 tablespoons all-purpose flour
1/4 cup carrots, shredded
1 clove garlic, minced
1 medium onion, diced
8 tablespoons shredded fat-free cheddar cheese
salt (to taste)
fresh ground black pepper (to taste)
Preparation:
1. Finely chop the broccoli; place in a medium non-stick saucepan.
3. Add the vegetable broth, shredded carrots, garlic and onions.
4. Cover and cook for about 8-10 minutes (or until the broccoli becomes bright green), stirring often.
7. Whisk in the milk and creamer.
8. Bring to a near boil over medium heat.
9. Holding a large fine sieve over the saucepan, add the flour to the sieve and shake into the soup; whisk to incorporate.
10. Cook over low heat for about 3-5 minutes (or until the soup becomes thick), stirring often.
11. Season to taste with salt and freshly ground black pepper.
12. Serve each bowl with a tablespoon of shredded fat-free cheddar cheese on top.
Servings: 8
Nutritional information for one serving:
Calories: 116
Calories from fat: 29
Total fat: 3.3g
Cholesterol: 8mg
Total carbs: 16.6g
Protein: 7.3g
