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Broccoli-Cheese Soup - Delicious Decisions

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Broccoli-Cheese Soup - Delicious Decisions

This soup has all the creaminess you expect from a classic broccoli-cheese soup, but so much less saturated fat and cholesterol.

Ingredients

Servings  4  

  • 2 1/2 cup fat-free, low-sodium chicken broth
  • 6 ounces chopped, fresh broccoli OR
  • 10 ounces frozen, chopped broccoli (thawed)
  • 1 medium carrot (chopped)
  • 1 medium rib of celery (chopped)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/8 teaspoon ground nutmeg
  • 1 cup fat-free half-and-half
  • 3 tablespoon all-purpose flour
  • 3 slices low-fat sharp Cheddar cheese (torn into pieces) OR
  • 1/2 cup shredded, low-fat sharp Cheddar cheese

Directions

Tip: Click on step to mark as complete.

  1. In a large saucepan, stir together the broth, broccoli, carrot, celery, salt, pepper, and nutmeg. Bring to a simmer over medium-high heat. Reduce the heat and simmer, covered, for 6 to 8 minutes, or until the vegetables are tender.
  2. In a small bowl, whisk together the half-and-half and flour. Stir into the saucepan. Simmer for 1 to 2 minutes, or until thickened, stirring occasionally.
  3. Add the cheese. Remove from the heat. Stir until the cheese is melted.

Tip: One of the best ways to reheat this soup and keep it from being scorched is to use a double boiler. Pour the soup into the top pan of the double boiler and heat over simmering water. If you don’t have a double boiler, place a medium stainless steel bowl over a pan of simmering water. In either case, be sure the water in the bottom pan doesn’t touch the top container.

Nutrition Facts

Broccoli-Cheese Soup - Delicious Decisions
CaloriesCalories
119 Per Serving
ProteinProtein
11g Per Serving
FiberFiber
2g Per Serving

Nutrition Facts

Calories 119
Total Fat 1.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.5 g
Cholesterol 3 mg
Sodium 375 mg
Total Carbohydrate 18 g
Dietary Fiber 2 g
Sugars 6 g
Protein 11 g

Dietary Exchanges
1 vegetable, 1 other carbohydrate, 1 very lean meat

This recipe is reprinted from American Heart Association Low-Fat, Low-Cholesterol Cookbook, Fourth Edition, Copyright © 2008 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.
This soup has all the creaminess you expect from a classic broccoli-cheese soup, but so much less saturated fat and cholesterol.

Nutrition Facts

Broccoli-Cheese Soup - Delicious Decisions
CaloriesCalories
119 Per Serving
ProteinProtein
11g Per Serving
FiberFiber
2g Per Serving
×
Calories 119
Total Fat 1.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.5 g
Cholesterol 3 mg
Sodium 375 mg
Total Carbohydrate 18 g
Dietary Fiber 2 g
Sugars 6 g
Protein 11 g

Dietary Exchanges
1 vegetable, 1 other carbohydrate, 1 very lean meat

Ingredients

Servings  4  

  • 2 1/2 cup fat-free, low-sodium chicken broth
  • 6 ounces chopped, fresh broccoli OR
  • 10 ounces frozen, chopped broccoli (thawed)
  • 1 medium carrot (chopped)
  • 1 medium rib of celery (chopped)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/8 teaspoon ground nutmeg
  • 1 cup fat-free half-and-half
  • 3 tablespoon all-purpose flour
  • 3 slices low-fat sharp Cheddar cheese (torn into pieces) OR
  • 1/2 cup shredded, low-fat sharp Cheddar cheese

Directions

Tip: Click on step to mark as complete.

  1. In a large saucepan, stir together the broth, broccoli, carrot, celery, salt, pepper, and nutmeg. Bring to a simmer over medium-high heat. Reduce the heat and simmer, covered, for 6 to 8 minutes, or until the vegetables are tender.
  2. In a small bowl, whisk together the half-and-half and flour. Stir into the saucepan. Simmer for 1 to 2 minutes, or until thickened, stirring occasionally.
  3. Add the cheese. Remove from the heat. Stir until the cheese is melted.

Tip: One of the best ways to reheat this soup and keep it from being scorched is to use a double boiler. Pour the soup into the top pan of the double boiler and heat over simmering water. If you don’t have a double boiler, place a medium stainless steel bowl over a pan of simmering water. In either case, be sure the water in the bottom pan doesn’t touch the top container.
This recipe is reprinted from American Heart Association Low-Fat, Low-Cholesterol Cookbook, Fourth Edition, Copyright © 2008 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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