I wanted to share with everyone a low fat, low cal broccoli and carrot soup recipe that I have just fallen in love with lately!!!
Here are the nutrition facts (from http://www.myfitnesspal.com/)
Calories Carbs Fat Sugar Sodium Fiber
Broccoli Soup, 1 serving 120 8 3 3 521 0
Ingredients:
3 - 4 cups of broccoli stems and crowns
1 cup of carrots
1 1/2 cups of chicken broth
1 tablespoon butter or margarine
1 tablespoon flour
1 tablespoon milk
1/8 tablespoon salt (or however much you'd like, for taste)
pinch of pepper (or to taste)
1 cup low fat cheddar or colby cheese (optional)
1. To make the base of the soup, you will need about 3 cups of broccoli. The way I do it, I use more stems for the base, as they are meatier and you will have a thicker soup. I set aside about a cup of crowns, cut up into small pieces, and carrots. I boil the 3 cups of broccoli stems until very tender. In another pan, I boil the crowns and carrots until very tender.
2. When the stems are cooked, take 3/4 of the broth and stems and put until a blender. You will want to liquify the mixture, and set it aside.
3. Melt the butter in a medium saucepan. Add the flour, salt and pepper. Don't let this cook too long, it will burn.
4. Add the milk and stir continuously with a whisk, as the flour will clump if you don't stir. You want to cook until it bubbles and thickens. Once it bubbles, let it cook 1 minute longer.
5. Add the liquified broccoli mixture, the remaining chicken broth, cheese, and the cooked broccoli crowns and carrots. Let cook until heated through.
6. Enjoy!
The beauty of this soup is that you can use ANY vegetable combination you like. I've made baked potato soup and it was great. I have also thought about adding squash to the base as a thickener and to add additional vitamins.
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