Broccoli cheese chowder

Recipe Information

Ingredients

• 1 tablespoon 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

• ½ teaspoon dry mustard

• 1/8 teaspoon cayenne pepper

• 2 14-ounce cans vegetable broth

• 8 ounces broccoli crowns

• 1 cup shredded reduced-fat cheddar cheese

• ½ cup reduced-fat sour cream

• 1/8 teaspoon salt

Directions

• Prepare the broccoli by cutting into 1-inch pieces and separating stems from florets.

• Use a large saucepan on medium-high setting to heat the oil. When the oil is heated, add the onion, carrot, and celery and stir to cook, 5-6 minutes or until the onion and celery are softened. Add the potato and garlic to the saucepan and stir for another 2 minutes. Add the flour, dry mustard, and cayenne and stir for another 2 minutes.

• Add the broth and broccoli stems to the mixture on the stove and allow it to boil. Reduce the setting to medium heat and cover. Allow the soup to simmer for 10 minutes, stirring every so often.

• Add the florets to the soup and stir them in. Allow the soup to simmer for another 10 minutes, until the broccoli is tender.

• Take 2 cups of the chowder and mash in a bowl, then return it to the pan.

• Add the cheese and sour cream to the chowder. Stir together and allow the cheese to melt, which will take about 2 minutes. Finally, add salt to season.

Nutrition (per serving)

• Calories: 205 cal

• Total fat: 9g

• Saturated fat: 4g

• Monounsaturated fat: 3g

• Cholesterol: 21mg

• Sodium: 508mg

• Potassium: 436mg

• Carbohydrate: 23g

• Fiber: 4g

• Protein: 9g