Broccoli White Cheddar Soup

By Barbara Day, M.S., R.D., C.N.

One of my favorite soups is broccoli cheddar soup.  Here’s an easy-to-make soup that you can add a salad or a sandwich for a great cold weather meal.

Nutritional Information Per Serving:  202 calories,  15 grams protein,  9 grams of fat,  19 grams of CHO, 4 grams dietary fiber,  245 mg sodium.

Preparation Time: 10 minutes Cook Time: 20 minutes

Serves:  8

Ingredients

  • 2 tbsp olive oil
  • 1 onion, diced about 1 cup
  • 4 cups Low Salt Chicken Broth
  • 2 ½ lb of broccoli cut into florets
  • 2 cups evaporated skim milk
  • ¼ tsp ground nutmeg
  • 4 oz white cheddar cheese, shredded
  • Ground pepper to taste
  • Salt to taste

Instructions

Heat olive oil in a large saucepan over medium high heat.  Add onion and cook until tender about 5 – 8 minutes.  Add broccoli and cook, stirring occasionally, about 5 minutes.  Add the stock, evaporated milk, nutmeg and pepper and bring to a boil.  Reduce the heat to low and simmer until broccoli is easily pierced with a fork about 10 minutes.  Remove 1 cup of broccoli and set aside.  Puree liquid in a blender or food processor until smooth.  Return soup to pot and stir in the cheese and the remaining broccoli florets and salt and pepper to taste.

Shopping List

  • olive oil
  • diced
  • Low Salt Chicken Broth
  • 2 ½ lb of broccoli
  • evaporated skim milk
  • ground nutmeg
  • white cheddar cheese shredded

Image from: www.thedelidiva.wordpress.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.    

 

 

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