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November 13, 2019

Healthy Recipe: Better for You Broccoli Cheddar Soup

Healthy Eating Recipes

Content sponsored by IBC - Native (195x33)

Better For You Broccoli Cheddar Soup IBX LIVE Cooking TOM D'INTINO/for PhillyVoice

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

Ingredients:

• 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)

Directions:

  1. 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.
  2. 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.
  3. 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):

Calories: 170
Fat: 15g
Saturated Fat: 2g
Carbs: 11g
Fiber: 7g
Protein: 2g
Sodium: 115mg

Want to learn how to make more recipes like this one? Attend a healthy cooking class every Wednesday in Center City

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