posted by Linda in MO 02-01-102 2:39 PM
* Exported from MasterCook *
Low-Fat Broccoli and Cheese Soup
Recipe By :Cooking Light, Jan/Feb '02
Serving Size : 0 Preparation Time :0:00
Categories : Low-Fat , Soup
Amount Measure Ingredient -- Preparation Method
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Cooking spray
1 cup chopped onion
2 garlic cloves -- minced
3 cups fat-free, less-sodium chicken broth
1 (16 oz.) package fresh broccoli florets
2 1/2 cups 2% reduced-fat milk
1/3 cup all-purpose flour
1/4 teaspoon black pepper
8 ounces light processed cheese -- cubed (such as Velveeta Light)
Heat a large nonstick saucepan coat-ed with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.
Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts.
Place one-third of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan. Yield: 6 servings (serving size: 1 1/3 cups).
CALORIES 203 (28% from fat); FAT 6.3g (sat 4g, mono 1.8g, poly 0.4g); PROTEIN 15.6g; CARB 21.7g; FIBER 2.9g; CHOL 24mg; IRON 1.2mg; SODIUM 897mg; CALC 385mg