FOR YOUR KITCHEN: BROCCOLI SOUP

Posted by on Nov 16, 2012 in Nutrition, Recipes | Comments Off on FOR YOUR KITCHEN: BROCCOLI SOUP

Broccoli & potato soup, pureed with garlic and onions.  This dish is suited to serve 8 and has lots of flavor.  There is plenty of room for flavor adjustments according to your palate, so by all means…………..EXPERIMENT!!

Prep Time - 15 min

Cook Time - 25 min

INGREDIENTS (serves 8):

• 1 tablespoon olive oil

• 1 large onion chopped

• 3 cloves garlic, peeled and chopped

• 20 ounces of chopped broccoli

• 1 potato, peeled and chopped

• 4 cups chicken broth (stock if preferred)

• A pinch to 1/4 teaspoon ground nutmeg

• Salt and pepper to taste

 

DIRECTIONS:

1. Start by heating the olive oil in a large pan/pot. Add the onions and garlic and sauté until they are tender.

2. Mix in the broccoli, potatoes, and chicken broth/stock. Bring it to a boil then let simmer for 15 minutes until everything is tender.

3. Using a strainer, drain all the juice from the mix but keep it in a dish on the side.

4. Using a hand mixer/blender/food processor, puree the entire mix until smooth adding back the juice as needed for consistency.

5. Reheat in the pan/pot adding the nutmeg, salt and pepper.

NUTRITION INFORMATION (per serving):

Calories           64                    |           Carbs               10.2 g

Fat                    2 g                    |           Fiber                3.1 g

Sodium            20 mg             |           Protein             2.8 g

 

 

 

NOTES:

1. Be mindful of the ingredients that you add when altering the recipe as the sodium is most likely to increase the fastest.

2. For additional calories and protein, I added chopped chicken to the mix, but only as a sort of garnish.  (roughly 3-4 ounces sprinkled on the top)

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