Broccoli and Cheese Soup

Add voluptuous texture to a low-calorie soup by using processed cheese, which melts beautifully. Mix a small portion of the soup in the blender to add body.

Yield: 6 servings (serving size: 1 1/3 cups)

Ingredients

• Cooking spray
• 1  cup  chopped onion
• 2  garlic cloves, minced
• 3  cups  fat-free, less-sodium chicken broth
• 1  (16-ounce) package 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)

Preparation

Heat a large nonstick saucepan coated 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.

Nutritional Information

Calories:

203 (28% from fat)

Fat:

6.3g (sat 4g,mono 1.8g,poly 0.4g)

Protein:

15.6g

Carbohydrate:

21.7g

Fiber:

2.9g

Cholesterol:

24mg

Iron:

1.2mg

Sodium:

897mg

Calcium:

385mg