Warm up from the frigid temperatures outside with this low-sodium broccoli
cheddar soup recipe from Independence LIVE’s weekly healthy cooking class.
Better for You Broccoli Cheddar Soup – makes 6 servings
• 1 bunch of broccoli
• 1 onion, finely chopped
• 1 medium red potato, cubed
• ¼ cup of all-purpose flour
• 3 cups of low-sodium chicken broth
• ¼ teaspoon of nutmeg, grated
• 1 cup of grated sharp cheddar cheese
• 1 teaspoon Worcestershire sauce
• 1 12 oz. can of fat-free evaporated milk
• 2 scallions, thinly sliced (can substitute onions)
Separate stems and the florets from the broccoli. Trim and discard the
bottom of the broccoli stems and peel the tough outer layers. Finely chop
the stems and coarsely chop the florets and set aside separately.
Mist a large pot with nonstick cooking spray and heat over medium heat. Add
the broccoli stems, onions and potatoes and cook, stirring, until softened,
7 to 10 minutes. Add the flour and cook, stirring, until lightly toasted,
about 2 minutes. Stir in the broth and bring to a boil. Reduce the heat to
maintain a simmer and continue to cook, stirring occasionally, until
thickened and the vegetables are tender, 12 to 15 minutes.
Meanwhile, combine the reserved florets and 1/2 cup water in a small
saucepan. Bring to a boil, cover and continue to steam until the florets
are bright green and crisp-tender, about 5 minutes. Add the entire contents
of the pot with the florets to the soup along with the nutmeg. Stir to
combine and remove from the heat. Stir in the Cheddar, Worcestershire and
milk. Season with salt and pepper. Garnish with the scallions.
Nutritional Information (per serving):
Saturated Fat: 2g