- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 149.5
- Total Fat: 3.0 g
- Cholesterol: 2.6 mg
- Sodium: 416.8 mg
- Total Carbs: 15.3 g
- Dietary Fiber: 4.0 g
- Protein: 16.8 g
Cream of Broccoli and Cauliflower Soup, Protein PackedSubmitted by: ELMNOP
IntroductionJust one serving of this creamy soup contains 1 serving of vegetables, 1 serving of milk, 4 grams of fiber, 17 grams of protein, and more than a day's supply of Vitamin C. One serving equals just 2 Weight Watcher's points. It can also be made to fit a Zone 40-30-30 diet plan*. Just one serving of this creamy soup contains 1 serving of vegetables, 1 serving of milk, 4 grams of fiber, 17 grams of protein, and more than a day's supply of Vitamin C. One serving equals just 2 Weight Watcher's points. It can also be made to fit a Zone 40-30-30 diet plan*.
1 lb mixture of broccoli and cauliflower (or substitute broccoli or broccoflower) coarsely chopped (about 2 cups)
6 scallions (green onions), chopped
2 cups Vegetable Broth
1 garlic clove, minced
1 cup nonfat evaporated milk
40 grams vegetable protein powder (optional**)
2 Tbs Smart Balance 37% Light Buttery Spread
1 tsp dried Marjoram
1 tsp black pepper
2. Remove from heat and cool for a few minutes. Transfer to a blender or food processor and puree until smooth.
3. Steam the remaining 1/3 cup of broccoli in the microwave. Finely chop.
4. In the saucepan, melt the margarine. Mix in marjoram and pepper. Gradually stir in milk until smooth. Cook over medium heat, stirring, until thick and bubbling.
5. Add the pureed soup and broccoli to milk mixture and heat to serving tempurature.
6. Salt and pepper to taste.
Makes 4 servings, about 1 cup each. Serving size may vary based on cooking times.
1 serving= 2 Weight Watcher's Points
2 servings= 5.5 Weight Watcher's Points
**Note that although the protein powder is optional, it is included in the nutrition information. Without protein powder: calories= 114, protein= 8g
* To make this recipe fit a zone 40-30-30 diet plan, simply reduce the protein powder to 20 grams and add 2 tsp of olive oil. calories= 151, fat= 5 g, protein= 12.6 g, net carbs= 11 g
Number of Servings: 4
Recipe submitted by SparkPeople user ELMNOP.
Rate This Recipe
Member Ratings For This Recipe
This looks AWESOME! But I've had problems with protein powder in hot liquids. Every time I try to add protein powder to a hot drink, it clumps up in these rubbery gelatinous clumps...that's how meat cooks actually, by swelling and linking the proteins. What pp did you use? How is texture when ht - 6/7/12