Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

"I live on good soup, not on fine words."
-Moliere, French playwright

The refrigerator light goes on...

Soup nights are the best. In the winter, a hearty soup like this with a salad is all you need to fill up and be warm. A cool Gazpacho or fruit soup in the summer is the perfect way to chill out.

Stick Blender

You can use a traditional blender for soups but a stick blender will make life so much easier for you. Some manufacturers call this an immersion blender because the head of the blender is immersed in whatever you wish to blend. The one caution is to wait for hot recipes, such as soup, to cool a bit before blending.

Place the bottom of the blender against the bottom of the pot or bowl. This actually forms a slight suction and foods will tend to splash less. If I know I am going to use my stick blender, I try to use a pot or bowl with higher sides to reduce any spatter.

This is one of my favorite kitchen tools. The one I have has a lot of attachments, and while the important one is the blender itself, I do use the mini food processor attachment that came with mine almost as much as the blender itself. It is perfect for dressings and spreads, such as pesto, where clean up of a food processor or blender would be a hassle.

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Broccoli Cheese Soup



Servings = 6 | Serving size =about 12 ounces as an entree

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3.

This healthy recipe keeps well for about 3 - 4 days. Reheat gently.

Serve with a 2 ounce whole grain or gluten-free roll.

AND

Serve with Waldorf Salad or Roasted Eggplant Salad or Jicama Salad or Cucumbers & Dill in Sour Cream or Cole Slaw or Healthy Caesar Salad or Roasted Beet and Fennel Salad or Cucumbers in Yogurt with Mint or Zucchini Salad

2 lbs broccoli
4 cups water
2 tsp extra virgin olive oil
1/2 medium white onion (diced)
4 Tbsp all purpose white flour
2 cups 1% milk
1/2 tsp salt
8 ounces reduced-fat cheddar cheese (shredded)

Cut the crowns from the stems of the broccoli. Divide the crowns into small flowerets and set aside.

Using a potato peeler, peel the stems to expose the tender center. Dice the peeled stems. Place them in a stock-pot with the four cups of water on medium-high and boil until tender. This will take about 30 minutes and the water will be reduced by about half.

While the stems are boiling, steam the flowerets until they are bright green and slightly tender. After they are cool, chop finely.

After the stems are soft, puree them until smooth using a blender or stick blender.

Place the olive oil in a medium stock-pot over medium-high heat and add the onions. Reduce the heat to medium and cook slowly until soft. Add the flour and stir until well blended. Add the milk and stir. Add the pureed broccoli stems and half of the chopped broccoli flowerets and salt.

As the soup thickens, blend it again using a blender or stick blender.

Add the remaining finely chopped broccoli flowerets and stir. As the soup reheats, add the cheese in 3 batches and allow it to melt.

Heat gently on low for about 15 minutes and serve.

Nutrition Facts

Serving size = 12 ounces

Servings = 6

.

Amount Per Serving

Calories 193 Calories from Fat 50
  % Daily Value
Total Fat 6g 9%
    Saturated Fat 3g 13%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 11mg 4%
Sodium 525mg 22%
Total Carbohydrates 20g 7%
    Dietary Fiber 4g 17%
    Sugars 3g  
Protein 17g  
Vitamin A 24% Vitamin C 229%
Calcium 35% Iron 9%
Vitamin K 156 mcg Potassium 672 mg
Magnesium 53 mg