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Cream of Broccoli Soup

This soup is great for lunch with a salad and a slice of whole wheat baguette for dipping. To keep the sodium in the recipe low, choose low- or reduced-sodium chicken stock or make your own at home.

Nutrition Facts

Serving Size: 1/8 of recipe

  • Calories 110
  • Carbohydrate 11 g
  • Protein 4 g
  • Fat 6 g
  • Saturated Fat 1 g
  • Sugar 3 g
  • Dietary Fiber 2 g
  • Cholesterol 5 mg
  • Sodium 350 mg

This Recipe Serves 8

Ingredients

1 ½ pounds broccoli, chopped
6 cups chicken stock
3 tablespoons olive oil
1 cup onions, small dice
¼ cup whole-wheat flour
1 cup fat-free half & half
1 teaspoon salt
1 teaspoon white pepper

Instructions

  1. Wash the broccoli thoroughly. Using a vegetable peeler, remove the tough outer layer from the broccoli stalks. Chop broccoli and set aside 1 cup of florets for garnish.
  2. Bring chicken stock to a simmer and add chopped broccoli. Cook for a few minutes or until broccoli is tender, making sure the color does not become dull.
  3. Puree cooked broccoli and 1 cup of chicken stock in a food processor. Set aside.
  4. Add olive oil and onions to a pot and gently cook. Sprinkle flour and stir to mix. On low heat, continue cooking, making sure flour is absorbed and slightly turns color. Slowly whisk hot chicken stock into flour mixture and bring to a simmer. Add broccoli puree and half & half; bring to a simmer, stirring to combine ingredients. Season with salt and peper and garnish with florets. Serve hot.

From The Diabetic Chef’s Year-Round Cookbook by Chris Smith

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