- 1 medium onion, chopped
- 2 cloves garlic, minced
- 24 ounces reduced sodium chicken broth
- 16 oz. broccoli (defrosted and drained if frozen)
- 2 1/2 cups of skim milk
- 1/3 cup flour
- 1/4 teaspoon black pepper
- 1 1/2 cup reduced calorie sharp cheddar cheese, grated
Spray a large soup pot with cooking spray and heat over medium heat until hot. Add onion and garlic and saute until tender. Add broccoli and broth and bring to boil. Reduce heat and simmer for 10 minutes or until broccoli is tender. Cooking time will vary if using frozen or fresh broccoli.
Place 1/3 of the broccoli/broth mixture into a food processor or blender and process until smooth. Return puree to soup pot. Combine milk and flour and mix well with a wire whisk. Slowly add milk mixture to soup and cook over very low heat for 20 minutes or until thickened. Remove from heat and add cheese, stirring until melted.
Makes 6 servings
Serving size: 12 ounces
Total Calories: 162
Total Protein: 17g (42% of calories)
Total Carbohydrate: 17g (41% of calories)Total Fat: 3g (17% of calories)