BROCCOLI CHOWDER Yield: 6 servings, 1 cup each INGREDIENTS
- 1 tablespoon extra-virgin olive oil - 1 large onion, chopped (1-1/2 cups) - 1 large carrot, diced (1/2 cup) - 2 stalks celery, diced (1/2 cup) - 1 large potato, peeled and diced (1-1/2 cups) - 2 cloves garlic, minced - 1 tablespoon all-purpose flour - 1/2 teaspoon dry mustard - 1/8 teaspoon cayenne pepper - 3-1/2 cups vegetable broth or reduced-sodium chicken broth (two 14-ounce cans) - 8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated (3 cups) - 1 cup grated reduced-fat Cheddar cheese - 1/2 cup reduced-fat sour cream - 1/8 teaspoon salt, or to taste 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. Season with salt. Nutritional Information Per Serving (1 cup each): Calories: 180, Fat: 8 g, Cholesterol: 15 mg, Carbohydrate: 23 g, Protein: 6 g, Fiber: 4 g, Sodium: 354 mg Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 High-Fat Meat _______________________________________________ Cookinginthedark mailing list [email protected] http://acbradio.org/mailman/listinfo/cookinginthedark
