Cream of Broccoli Soup - 15g Carbs, 3g Fiber, 9g Sugar
Number of Servings: 6
Serving Size: 1 cup
1 1/2 cups water
3 cups chopped broccoli
2 tsp canola or corn oil
1 cup onion, chopped 1 cup
1 Tbsp garlic, chopped
1 Tbsp flour
3 cups fat-free milk
1/2 tsp celery seeds
1 tsp salt
1/8 tsp pepper
1/8 tsp cayenne pepper
3/4 cup grated Parmesan cheese
1. Combine the water and the broccoli and boil over medium heat for
10 minutes. Remove from the heat and set aside.
2. In a large skillet, heat the oil and saute the onion and garlic
until translucent, about 5 minutes.
3. Add the flour to the skillet, stirring constantly to mix. Add the
liquid from the broccoli and cook until thickened, about 10 minutes.
4. Add the milk, broccoli, and spices and stir well (omit the salt if
you need to reduce total sodium). Cook until hot, but do not allow the
milk to boil. Top each serving with 1 tbsp. of Parmesan cheese.
Nutrition Information per Serving:
Calories 146
Calories from Fat 46
Total Fat 5g
Saturated Fat 2g
Cholesterol 10mg
Sodium 658mg
Total Carbohydrate 15g
Dietary Fiber 3g
Sugars 9g
Protein 11g
Exchanges Per Serving: 1 Skim Milk, 1 Fat, 1 Vegetable
From: "ADA Cookbooks" American Diabetes Association