This Week’s Healthy Recipe
Creamy Broccoli-Cheese Soup
We like our version extra chunky, so we only puree about a third of the broccoli mixture in step 3.
For a thinner, smoother consistency, add more soup to the blender.
Yield: Serves 6 (serving size: about 1 cup)
4 cups unsalted chicken stock, divided 1/2 cup uncooked instant brown rice
1 cup 1% low-fat milk
2 teaspoons extra-virgin olive oil
1 cup chopped onion
3 garlic cloves, minced
1 1/4 pounds broccoli florets, coarsely chopped 3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
5 ounces extra-sharp cheddar cheese, shredded and divided (about 1 1/4 cups)
1. Combine 2 cups stock and rice in a small saucepan over medium-high heat; bring to a boil. Cover.
reduce heat. and simmer for 25 minutes. Remove from heat; let stand 5 minutes. Place rice mixture and
milk in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender
lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until
2. Heat a large saucepan over medium heat. Add oil to pan; swirl to coat. Add onion; saute 4
minutes, stirring occasionally. Add garlic; cook 30 seconds. Add broccoli and salt; cook 5 minutes,
stirring frequently. Add remaining 2 cups stock; bring to a boil. Reduce heat, and simmer 5 minutes
or just until broccoli is tender. Add rice mixture; simmer 2 minutes, stirring occasionally.
3. Place 2 cups soup in blender; process until smooth. Return pureed soup to pan. Add pepper and 4
ounces cheese; stir until cheese melts. Divide soup evenly among 6 bowls; sprinkle evenly with
the remaining 1-ounce cheese.
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Amount per serving
Calories: 210 Fat: 10.3g Saturated fat: 5.Sg Monounsaturated fat: 3.Sg Polyunsaturated
fat: 0.6g Protein: 14g Carbohydrate: 17g Fiber: 4g Cholesterol: 27mg Iron: lmg
Sodium: 520mg Calcium: 290mg
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