Recipe Makeover: Broccoli and Cheese Soup
Tangy cheese, cream, and bits of broccoli make broccoli and cheese soup a standout—but not in the nutrition department. But here's how you can easily fix that.
Cream-based soups are typically high in fat and calories. This recipe cuts the calorie count to 104 per serving, reduces fat to 3 grams, and whittles down saturated fat to 1 gram. Here’s how to do it.
• Replace the butter with smaller amounts of olive oil.
• Reduce the amount of cheese.
• Eliminate the cream.
• Add celery and potatoes to increase the flavor and substance.
This recipe serves: 6
1/2 tablespoon olive oil
1/2 cup finely chopped celery
1 large onion, chopped
Salt to taste
Freshly ground black pepper
1 small russet potato
1 bay leaf
1/4 teaspoon dried oregano
1 quart low-sodium chicken broth or vegetable broth
5 cups broccoli florets
6 tablespoons shredded sharp cheddar cheese
1. Heat the olive oil in a saucepan over low-medium heat. Add the celery and onion, season lightly with salt and pepper, and cook for 10 minutes.
2. Peel and slice the potato and add it to the pot. Add the bay leaf, oregano, and broth and bring to a boil quickly over high heat.
3. Lower the heat and simmer until the vegetables are completely tender, about 15 minutes.
4. Add the broccoli and simmer until just tender, about 5 to 7 minutes.
5. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper.
6. Serve the soup piping hot in bowls, sprinkled with a tablespoon of cheddar cheese.
Serving Size: about 1 1/2 cups
Number of Servings: 6
Carbohydrates 13 g
Fat 3 g
Fiber 3 g
Protein 7 g
Saturated Fat 1 g
Sodium 249 mg