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20 minute dinner recipes

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Broccoli-Cheese Chowder

http://www.eatingwell.com/recipes/broccoli_cheese_chowder.html

From EatingWell:  Winter 2004, The EatingWell Diabetes Cookbook (2005)

This satisfying remake of broccoli chowder benefits from the creamy texture of cooked potatoes and smooth, tangy reduced-fat sour cream instead of getting its richness from as much as a cup each of cream and cheese. Not only is the flavor vibrant, but a single serving gives you over half of the daily recommendation for vitamin C.

6 servings, 1 cup each | Active Time: 45 minutes | Total Time: 1 hour 5 minutes

Ingredients

Preparation

  1. 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.
  2. 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.
  3. 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.

Nutrition

Per serving : 205 Calories; 9 g Fat; 4 g Sat; 3 g Mono; 21 mg Cholesterol; 23 g Carbohydrates; 9 g Protein; 4 g Fiber; 508 mg Sodium; 436 mg Potassium

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 1 high-fat meat

Tips & Notes