Broccoli-Cheese Chowder

Name: Broccoli-Cheese Chowder Recipe
Yield: 6
Ingredients: 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

Number of Servings: 6

Ingredients

1 tablespoon extra-virgin olive oil1 large onion, chopped1 large carrot, diced2 stalks celery, diced1 large potato, peeled and diced2 cloves garlic, minced1 tablespoon all-purpose flour1/2 teaspoon dry mustard1/8 teaspoon cayenne pepper2 14-ounce cans vegetable broth, or reduced-sodium chicken broth8 ounces broccoli crowns, (see Ingredient Note), cut into 1-inch pieces, stems and florets separated1 cup shredded reduced-fat Cheddar cheese1/2 cup reduced-fat sour cream1/8 teaspoon salt

Directions

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.
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.
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.

Serving Size: 6 1 cup servings

Number of Servings: 6

Recipe submitted by SparkPeople user MARIELAF42.

Servings Per Recipe: 6

Nutritional Info Amount Per Serving

Calories: 168.0
Total Fat: 8.5 g
Cholesterol: 24.7 mg
Sodium: 747.1 mg
Total Carbs: 16.7 g
Dietary Fiber: 2.7 g
Protein: 7.8 g

More Recipes Like This

TIME15

CALS260

(200 ratings)

Spinach-Feta Personal Pizza

Yum! Try this quick and easy thin-crust pizza.Submitted by:

CALORIES 259.7 FAT 8.5 PROTEIN 10.9 CARBS 34.8 FIBER 3.5

TIME0

CALS100

(159 ratings)

100-Calorie Carrot Ginger Muffins

Think carrot cake, but without the guilt!Submitted by: SQUIRRELLYPOO

CALORIES 99.6 FAT 2.5 PROTEIN 2 CARBS 19.9 FIBER 1.4

TIME0

CALS128

(213 ratings)

Vegan Lentil Burgers

A tasty burger patty that's high in fiber and folate and easy to prepare. Serve on a whole wheat bun with your favorite toppings.Submitted by: DENIBREITENBACH

CALORIES 127.6 FAT 1.5 PROTEIN 5.2 CARBS 24.2 FIBER 4.8

TIME0

CALS104

(180 ratings)

Oven Roasted Sweet Potatoes

Submitted by: COBANION

CALORIES 103.7 FAT 4.1 PROTEIN 1.1 CARBS 15.9 FIBER 2

TIME15

CALS270

(231 ratings)

Oatmeal Pancakes

A hearty pancake that provides over 6 grams of fiber per serving. I like to add blueberries to the batter. Very kid-friendly recipe!Submitted by: CTCLOUGH

CALORIES 269.8 FAT 6.9 PROTEIN 11.3 CARBS 43.1 FIBER 6.2

Member Reviews