Broccoli Chowder
Makes 6 servings, 1 cup each
ACTIVE TIME: 45 minutesTOTAL TIME: 1 hour 5 minutes
EASE OF PREPARATION: Moderate
1 tablespoon extra-virgin olive oil
1 large onion, chopped
1 large carrot, diced
2 stalks celery, diced
1 large potato, peeled and diced
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
2 14-ounce cans vegetable broth or reduced-sodium chicken broth
8 ounces broccoli crowns (see Ingredient Note), cut into 1-inch pieces, stems and florets separated
1 cup shredded reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt
(I also threw in some cauliflower that we had that needed to be used up)
1. Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes.
2. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan.
3. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes. Season with salt.
NUTRITION INFORMATION: Per serving: 205 calories; 9 g fat (4 g sat, 3 g mono); 21 mg cholesterol; 23 g carbohydrate; 9 g protein; 4 g fiber; 508 mg sodium; 436 mg potassium.
Nutrition bonus: Vitamin C (61% daily value), Vitamin A (64% dv), Calcium (34% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 starch, 1 vegetable, 1 high-fat meat
from eatingwell.com
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