Broccoli-Cheese Chowder

Broccoli-Cheese Chowder

This satisfying remake of broccoli chowder benefits from the creamy texture of cooked potatoes and smooth, tangy reduced-fat sour cream instead of getting its richness from as much as a cup each of cream and cheese. Not only is the flavor vibrant, but a single serving gives you over half of the daily recommendation for vitamin C.

From EatingWell: Winter 2004, The EatingWell Diabetes Cookbook (2005)
Yield: 6 servings, 1 cup each
Active Time: 45 minutes
Total Time: 1 hour 5 minutes

Ingredients

  1. 1 tablespoon extra-virgin olive oil
  2. 1 large onion, chopped
  3. 1 large carrot, diced
  4. 2 stalks celery, diced
  5. 1 large potato, peeled and diced
  6. 2 cloves garlic, minced
  7. 1 tablespoon all-purpose flour
  8. 1/2 teaspoon dry mustard
  9. 1/8 teaspoon cayenne pepper
  10. 2 14-ounce cans vegetable broth, or reduced-sodium chicken broth
  11. 8 ounces broccoli crowns, (see Ingredient Note), cut into 1-inch pieces, stems and florets separated
  12. 1 cup shredded reduced-fat Cheddar cheese
  13. 1/2 cup reduced-fat sour cream
  14. 1/8 teaspoon salt

Preparation

  1. Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes.
  2. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan.
  3. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes. Season with salt.

Tips & Notes

Nutrition

Nutrition Per Serving: 205 calories; 9 g fat (4 g sat, 3 g mono); 21 mg cholesterol; 23 g carbohydrates; 9 g protein; 4 g fiber; 508 mg sodium; 436 mg potassium.

Nutrition Bonus: Vitamin C (61% daily value), Vitamin A (64% dv), Calcium (34% dv).

1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 1 high-fat meat