午餐中等

Cream of Broccoli Soup

Name: Cream of Broccoli Soup
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4
Ingredients: 1 1/2 cups chicken broth, low-sodium; 1/2 cup onion, chopped; 2 cups broccoli, chopped; 1/2 teaspoon dried thyme, crushed; 2 bay leaves; garlic powder; 2 tablespoons vegetable oil; 2 tablespoons flour; 1/4 teaspoon salt; pepper; 1 cup non-fat milk

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

35 min4 份

营养成分（每份）

每份数值 · 每份分量: 1 cup, 1/4 of recipe

140

卡路里

蛋白质

12g

碳水

脂肪

膳食纤维

糖

217mg

钠

饱和脂肪 1 g · 胆固醇 2 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

1
Wash hands with soap and water.
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
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
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.

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

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