Recipe Details

Cream of Broccoli Soup

Print Save Recipe

Number of Servings: 6

Serving Size: 1 cup

Cream of Broccoli Soup

Name: Amount:
water 1.50 cups
chopped broccoli 3 cups
canola or corn oil 2 tsp
chopped onion 1 cup
garlic, chopped 1 Tbsp
fat-free milk 3 cups
celery seeds 0.50 tsp
salt 1 tsp
pepper 0.16 tsp
cayenne pepper 0.16 tsp
grated Parmesan cheese 0.75 cup
flour 1 Tbsp
1:

Combine the water and the broccoli and boil over medium heat for 10 minutes. Remove from the heat and set aside.

 2:

In a large skillet, heat the oil and saute the onion and garlic until translucent, about 5 minutes.

 3:

Add the flour to the skillet, stirring constantly to mix. Add the liquid from the broccoli and cook until thickened, about 10 minutes.

 4:

Add the milk, broccoli, and spices and stir well (omit the salt if you need to reduce total sodium). Cook until hot, but do not allow the milk to boil. Top each serving with 1 Tbsp. of Parmesan cheese.
Nutritional Information (per serving)
Calories 146
Calories from Fat 46
Total Fat 5g
Saturated Fat 2g
Cholesterol 10mg
Sodium 658mg
Potassium n/a
Carbohydrates 15g
Dietary Fiber 3g
Sugars 9g
Protein 11g
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a
Folic Acid n/a
Dietary Exchange 1 Skim Milk1 Fat1 Vegetable
For More Recipes:
New Soul Food Cookbook For People With Diabetes, 2nd Edition book cover

New Soul Food Cookbook For People With Diabetes, 2nd Edition

Fabiola Demps Gains and Roniece Weaver

More than 150 low-fat recipes in the first African-American cookbook for people with diabetes. Features snacks, soups, salads, main dishes, side dishes, desserts, and more. Complete nutrition information with every recipe.

This recipe is from The New Soul Food Cookbook for People with Diabetes, published by the American Diabetes Association. Dig into sensational low-fat recipes from the first African American cookbook for people with diabetes. More than 150 recipes in all, including appetizers, snacks, soups, salads, main dishes, vegetables, side dishes and desserts. Choose from: Shrimp Jambalaya, Barbecue Pulled Pork, Fried Okra, Orange Sweet Potatoes, Corn Muffins, Apple Crisp, Hoppin John, and many more!Advice for reducing fat, calories and sodium for weight loss and improved health and diabetes control is featured. Plus, the basics of healthy food preparation and menu planning are followed by suggestions for cooking with herbs and spices. You can order a copy of this and many other cookbooks from our online bookstore or call 1-800-ADA-ORDER (1-800-232-6733).