Jean's Brocolli Cheese Soup
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 246.0
- Total Fat: 17.4 g
- Cholesterol: 33.7 mg
- Sodium: 1,517.3 mg
- Total Carbs: 11.5 g
- Dietary Fiber: 1.9 g
- Protein: 12.6 g
View full nutritional breakdown of Jean's Brocolli Cheese Soup calories by ingredient
Introduction
A lightened version of my traditional broccoli soup that's diabetic friendly. Use a food processor and immersion blender to keep the work load light. A lightened version of my traditional broccoli soup that's diabetic friendly. Use a food processor and immersion blender to keep the work load light.Number of Servings: 8
Ingredients
-
1Tbsp olive oil
4Tbsp unsalted (sweet) butter
1 medium sweet onion
1 lg clove of elephant garlic (DO NOT Sub for smaller garlic)
2Tbsp White Whole Wheat Flour
1 c fresh carrots, grated
3 c water
1 can 12 oz. lowfat evaporated milk, 2 percent
1 can 12 oz, skim evaporated milk
4 cups fresh broccoli, mostly tops in small pieces
8 0zs Cabots Reduced Fat Sharp Cheddar, 50 percent less fat
Tips
It is very important that you use a heavy bottom pan. My enamel coated cast iron Dutch oven works perfectly.
Directions
1. prep: In food processor grate onion, set aside with juices. Grate carrot, set aside.
Boil 3 cups water, stir in concentrated stock packet, set aside
Wash and divide fresh broccoli crowns, discard toughest stems or whir them in the food processor.
2. Over Medium heat, melt butter and olive oil -stir to blend. Add onion, cook slowly for 5 minutes. stirring as needed to prevent sticking.
3. Add garlic, cook for 1 to 2 minutes
4. Add flour, stir. Allow bottom of pot to get a light gold color. (The bottom browns faster than onion mixture). Takes approx. 3 to 5 minutes.
5. Stir in the water/stock mixture. Scraping bottom of pan to release golden bits.
6. Add broccoli and carrots. Reduce heat. simmer for 22 minutes. Check with fork. Broccoli should be "just tender".
7. Remove pan from heat. Whir immersion blender through stock and veggie mixture. Blend until it is smooth-ish. Our family likes a few small pieces to remain.
8. Return pan to low heat. Add in both cans of milk.
9. Add cheese, stir until melted.
Once dairy is added, do NOT allow mixture to reach a boil.
10. Season with black pepper, taste for salt.
Optional - add a grate of fresh nutmeg
Serving Size: makes 8 servings
Boil 3 cups water, stir in concentrated stock packet, set aside
Wash and divide fresh broccoli crowns, discard toughest stems or whir them in the food processor.
2. Over Medium heat, melt butter and olive oil -stir to blend. Add onion, cook slowly for 5 minutes. stirring as needed to prevent sticking.
3. Add garlic, cook for 1 to 2 minutes
4. Add flour, stir. Allow bottom of pot to get a light gold color. (The bottom browns faster than onion mixture). Takes approx. 3 to 5 minutes.
5. Stir in the water/stock mixture. Scraping bottom of pan to release golden bits.
6. Add broccoli and carrots. Reduce heat. simmer for 22 minutes. Check with fork. Broccoli should be "just tender".
7. Remove pan from heat. Whir immersion blender through stock and veggie mixture. Blend until it is smooth-ish. Our family likes a few small pieces to remain.
8. Return pan to low heat. Add in both cans of milk.
9. Add cheese, stir until melted.
Once dairy is added, do NOT allow mixture to reach a boil.
10. Season with black pepper, taste for salt.
Optional - add a grate of fresh nutmeg
Serving Size: makes 8 servings