Cream of Broccoli Soup
점심보통

Cream of Broccoli Soup

This creamy soup makes a perfect lunch or dinner. Keep it healthy using fat-free milk and fresh or frozen broccoli.

35 min4 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1 cup, 1/4 of recipe

140

칼로리

6g

단백질

12g

탄수화물

8g

지방

2g

식이섬유

5g

당류

217mg

나트륨

포화지방 1 g · 콜레스테롤 2 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

  • chicken broth, low-sodium

    1 1/2 cups

  • onion, chopped

    1/2 cup

  • broccoli, chopped

    2 cups

  • dried thyme, crushed

    1/2 teaspoon

  • bay leaves

    2

  • garlic powder

    dash, optional

  • vegetable oil

    2 tablespoons · or cooking oil of choice

  • flour

    2 tablespoons

  • salt

    1/4 teaspoon

  • pepper

    dash, optional

  • non-fat milk

    1 cup

조리법

  1. 1

    Wash hands with soap and water.

  2. 2

    In a saucepan combine chicken broth, chopped onion, broccoli, thyme, bay leaf and garlic powder. Bring mixture to boiling. Reduce heat; cover and simmer for 10 minutes or until vegetables are tender. Remove bay leaf.

  3. 3

    Place half of the mixture in a blender or food processor, cover and blend 30 to 60 seconds or until smooth. Pour into a bowl; repeat with remaining vegetable mixture, set all aside.

  4. 4

    In the same saucepan warm the oil. Stir in flour, salt, and pepper. Add the milk all at once, stirring rapidly with a wire whisk. Cook and stir until mixture is thickened and bubbly. Stir in the blended broccoli mixture. Cook and stir until soup is heated through. Season to taste with additional salt and pepper.

출처: USDA MyPlate Kitchen · Calcium -- It’s Not Just Milk University of Nevada Cooperative Extension Nevada Nutrition Network

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