Creamy Broccoli Soup

This low-calorie, delicious soup will quickly become a household favorite.

Quick look

  • prep 10 min    cook 25 min
  • serves 4

A creamy soup that’s low in calories but high in taste. The secret is puréeing the soup to thicken.

Ingredients

  • 2 teaspoons olive oil
  • 1 small onion, chopped
  • 1 package (10 ounces) frozen broccoli
  • 1 1/2 cups chicken broth
  • 1/4 teaspoon marjoram or oregano
  • Pinch cayenne pepper
  • 1 cup reduced-fat (2%) milk

    How to make it  35 minutes

  • 1

    Heat oil in a large skillet over medium heat; add onion and sauté until tender. Add broccoli, chicken broth, marjoram, and cayenne; bring to a boil over medium-high heat. Reduce heat to medium-low and simmer until broccoli is tender. Remove from heat and stir in milk. Purée in batches in a blender. Heat through to serve.

FACTOID:

A cup of cooked broccoli has more vitamin C than an orange. Vitamin C enhances iron absorption, making broccoli an ideal companion for iron-rich meat, poultry or seafood.

Healthy Cooking Tip

Broccoli is not only rich in disease-fighting vitamin C, it also contains phytochemicals — including beta carotene, sulforaphane, and indoles — which protect against or slow the growth of some types of cancer. Cooked broccoli offers even more benefits than raw. Cooking the vegetable raises the indole content by freeing a crucial enzyme.

Nutritional Information(per serving)

  • Calories: 90
  • Fat: 3.5g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 340mg
  • Carbs: 8g
  • Protein: 6g
  • Fiber: 2g

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