A PlusRecipes

Cream of Broccoli Soup

Number of Servings: 6 Serving Size: 1 cup

1 1/2 cups water
3 cups chopped broccoli
2 tsp canola or corn oil
1 cup onion, chopped
1 Tbsp garlic, chopped
1 Tbsp flour
3 cups fat-free milk
1/2 tsp celery seeds
1 tsp salt
1/8 tsp pepper
1/8 tsp cayenne pepper
3/4 cup grated Parmesan cheese

1. Combine the water and the broccoli and boil over medium
heat for 10 minutes. Remove from the heat and set aside.

2. In a large skillet, heat the oil and saute the onion and
garlic until translucent, about 5 minutes.

3. Add the flour to the skillet, stirring constantly to mix.
Add the liquid from the broccoli and cook until thickened,
about 10 minutes.

4. Add the milk, broccoli, and spices and stir well (omit
the salt if you need to reduce total sodium). Cook until
hot, but do not allow the milk to boil. Top each serving
with 1 Tbsp of Parmesan cheese.

Exchanges Per Serving: 1 Skim Milk, 1 Fat, 1 Vegetable

Nutrition Information
Amount per serving
Calories 146
Calories from Fat 46
Total Fat 5 g
Saturated Fat 2 g
Cholesterol 10 mg
Sodium 658 mg
Total Carbohydrate 15 g
Dietary Fiber 3 g
Sugars 9 g
Protein 11 g

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