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
- 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.
How to make it 35 minutes
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
