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Soup, Stew and Chili: Warm Soup, Stew and Chili: Cheesy Broccoli Potato Soup
Mmmm, good! This creamy-tasting soup, is a Recipe Makeover, made lower-fat than a traditional cheesy broccoli soup.
Per serving: 150 calories, 5g fat and 3g sat fat.
Saves: 150 calories, 16g fat and 10.5g sat fat.
Author: Recipe courtesy of 3-A-Day of Dairy - www.3aday.org
Date: June 06, 2013
Serves: 12 person(s)
Yield: 12 x 1-cup servings
Preparation Time: 15 mins
Cooking Time: 15 mins
Ingredients:
Broccoli Cheese Soup and other creamy soups are generally loaded with calories, fat, saturated fat, and sodium. For a healthier soup, this made-over recipe replaces the higher-calorie ingredients and uses skim milk, low-fat cheese, less butter, and reduced-sodium broth. Enjoy this soup, guilt-free! | Recipe Makeover |
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4 Tbsp butter (or buttery spread)
1 cup chopped onion
1/2 cup flour
4 cup low-sodium chicken broth
4 cup fat-free milk
16 oz frozen chopped broccoli
2 cup raw peeled and diced potatoes
1 1/2 cup shredded cheddar cheese
1 Tbsp Worcestershire sauce
1 tsp salt
1/2 tsp pepper
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| Traditional Recipe |
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3/4 cup butter
1 onion, chopped
2/3 cup flour
4 (14.5 oz) cans chicken broth
2 cup milk
16 oz frozen chopped broccoli
2 cup peeled and diced potatoes
1 lb processed cheese food, cubed (such as Velveeta)
1 Tbsp garlic powder
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Directions:
Melt butter in large saucepan over medium heat, add onion and cook until tender. Add flour; stir until blended. Gradually stir in broth. Heat until slightly thickened. Add milk, broccoli and potatoes.
Cook over low heat about 15 minutes or until broccoli and potatoes are tender. Stir in seasonings and cheese (reserving some cheese for the garnish, if desired).
Variations:
Serve with a sandwich, or a salad and a crusty roll, if desired.
Serving suggestions are not included in the nutritional analysis.
Nutritional Information
(Per Serving)
| Makeover | Traditional |
| Calories: | 150 cals | 300 cals |
| Kilojoules: | 628 kJ | 1,256 kJ |
| Fat | 5.0 g | 21.0 g |
| Carbohydrates | 16.2 g | 19.0 g |
| Protein | 8.7 g | 11.0 g |
| Cholesterol | 15.0 mg | 68.0 mg |
| Sodium | 402 mg | 821 mg |
| Saturated Fat | 3.0 g | 13.5 g |
| Fiber | 1.4 g | 1.6 g |
| Calcium | 181.0 mg | 259.0 mg |
| Total Sugars | 5.0 g | 6.3 g |
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