It seems over the past few weeks everyone around me has gotten sick. As soon as one person is better another person is starting to feel ill. Growing up whenever my brother or I got sick we knew chicken noodle soup and crackers were on the menu for lunch. My mom would always tell us chicken noodle soup would make us feel so much better and it normally did. While my mom thought the secret ingredient to getting well was a bowl of chicken noodle soup I personally preferred a bowl of warm, cheesy broccoli soup.
A couple of years ago, I had mentioned to my mom about not feeling well. I had not been home for too long when there was a knock on my door. I opened my door to find my mom holding a bowl of broccoli cheese soup and a package of crackers. The next day I felt better. I don’t know if it was the TLC, the soup or maybe it was the medicine I took.
So, with everyone sick I thought I would make my family a bowl of broccoli cheese soup. With most recipes calling for whole milk, half-and-half, a lot of butter and a lot of cheese, the amount of saturated fat was so high. I decided I would turn this not so healthy soup into something more nutritious.
Instead of cooking the onions and garlic in butter (NuVal Score:2) I chose to cook them in canola oil ( NuVal Score 24). I also added diced carrots (NuVal Score: 99) to the mixture for a little added vitamin A . I replaced the whole milk (NuVal Score: 52) and half-and-half (NuVal Score: 28) with fat-free milk (NuVal Score:91). The soup turned out delicious and well, a little more nutritious!
Broccoli and Cheese Soup
Prep Time: 30 minutes
Cook Time: 30 minutes
1 cup chopped onion (NuVal Score: 93)
1 cup diced carrots (NuVal Score: 99)
2 garlic cloves, minced (NuVal Score: 91)
1 Tbs Food Club Canola Oil (NuVal Score: 24)
3 cups Food Club Fat-Free, Less Sodium Chicken Broth (NuVal Score: 2)
1 (16 oz) pkg Food Club Broccoli Florets (NuVal Score: 100)
2 1/2 cups Brookshire’s Fat-Free Milk (NuVal Score: 91)
1/4 cup Food Club All-Purpose Flour (NuVal Score: 77)
1/4 tsp Food Club Salt
1/4 tsp Food Club Ground Black Pepper
1 cup Food Club Shredded 2% Cheddar Cheese (NuVal Score: 23)
In a pot, over medium-high heat, sauté chopped onion, diced carrots and garlic cloves in canola oil. Add broth and broccoli and bring to a boil. Reduce heat to medium and cook for 10 minutes.
In a medium bowl combine milk and flour; whisk until well blended. Add milk mixture to broccoli mixture. Cook, stirring constantly, for 5 minutes. Stir in salt and pepper. Remove from heat and stir in cheese until cheese melts. Place half of soup in a blender and process until smooth. Return puree soup to pan. Serve.
Nutritional Information: Calories Per Serving: 191, Fat: 9 g (4 g Saturated Fat), Cholesterol: 22 mg, Sodium: 516 mg, Carbohydrates: 17 g, Fiber: 3 g, Protein: 12 g