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Spicy Black Bean Sausage Stew
Learn how to prepare all kinds of stews that can warm up even the coldest day or night.
Cream of Broccoli and Cheese Soup
Yield: Makes 8 servings
This creamy, low-fat soup uses potatoes as a thickener instead of heavy cream. It's so rich and thick, you'll never miss the calories!
Ingredients:
1
cup chopped onion
3
cloves garlic, minced
3
tablespoons all-purpose flour
4
cans (14-1/2 ounces each) fat-free reduced-sodium chicken broth
1-1/2
pounds fresh broccoli, chopped
1-1/2
pounds baking potatoes, peeled and cubed
1/2
cup fat-free (skim) milk, divided
1
cup (4 ounces) shredded reduced-fat Cheddar cheese
1/2
teaspoon salt
1/4
teaspoon white pepper
Nonstick cooking spray
Ground nutmeg (optional)
Preparation:
1.
Spray 4-quart Dutch oven or large saucepan with cooking spray; heat over medium heat. Add onion and garlic; cook until tender. Add flour; cook and stir over low heat 1 to 2 minutes.
2.
Add chicken broth; bring to a boil. Add broccoli and potatoes; reduce heat and simmer, covered, about 15 minutes or until vegetables are tender. Remove and reserve 1-1/2 cups broccoli mixture with slotted spoon.
3.
Process remaining broccoli mixture in batches in food processor or blender until smooth; return to Dutch oven. Stir in reserved broccoli mixture and milk. Cook over medium heat until heated through. Remove from heat; stir in cheese until melted. Stir in salt and pepper. Sprinkle with ground nutmeg, if desired.
Nutritional Information:
| Serving Size: 1-1/2 cups soup | |
| Sodium | 512 mg |
| Protein | 14 g |
| Fiber | 4 g |
| Carbohydrate | 30 g |
| Cholesterol | 31 mg |
| Saturated Fat | 2 g |
| Total Fat | 5 g |
| Calories from Fat | 19 % |
| Calories | 216 |
Dietary Exchange:
| Meat | 1 |
| Vegetable | 1 |
| Starch | 2 |
| Fat | 1/2 |
This recipe appears in:
Soups
