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Cream of Broccoli Soup
Number of Servings: 6
Serving Size: 1 cup
Cream of Broccoli Soup
|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|
|cayenne pepper||0.16 tsp|
|grated Parmesan cheese||0.75 cup|
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.
|Calories from Fat 46|
|Total Fat 5g|
|Saturated Fat 2g|
|Dietary Fiber 3g|
|Vitamin A n/a|
|Vitamin C n/a|
|Folic Acid n/a|
|Dietary Exchange 1 Skim Milk1 Fat1 Vegetable|
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).
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