Heart Healthy Cookbook Broccoli-Cheese Soup

  • Prep 25 min
  • Total 25 min
  • Servings 6

Ingredients

  • 1 tablespoon canola or soybean oil
  • 1 medium onion, chopped (1/2 cup)
  • 1 tablespoon all-purpose flour
  • 1 teaspoon salt
  • 3 cups original-flavored soymilk or fat-free (skim) milk
  • 2 teaspoons cornstarch
  • 1 1/2 cups shredded reduced-fat sharp Cheddar cheese (6 oz)
  • 3 cups bite-size fresh or frozen (thawed) broccoli florets
  • 1 cup popped reduced-fat popcorn, if desired

Steps

  • 1
    In 3-quart saucepan, heat oil over medium heat. Stir in onion, flour and salt. Cook 2 to 3 minutes, stirring constantly, until onion is soft.
  • 2
    In small bowl, stir soymilk and cornstarch with wire whisk until smooth. Gradually stir into onion mixture. Cook 5 to 6 minutes, stirring frequently, until thick and bubbly.
  • 3
    Stir in cheese. Cook about 3 minutes, stirring frequently, until cheese is melted. Stir in broccoli. Cook about 1 minute or until hot, stirring occasionally. Serve topped with popcorn.

  • Soy protein, in the context of a low-fat, low-cholesterol diet, can help reduce the risk of heart disease. Research suggests that when about 25 grams of soy protein is eaten daily from soy foods, blood cholesterol levels tend to drop. This yummy soup is a great start, containing about one-third of the 25 daily grams in one serving.

Nutrition Facts

Serving Size: 1 Serving
Calories
140
Calories from Fat
50
Total Fat
6g
9%
Saturated Fat
1 1/2g
8%
Trans Fat
0g
Cholesterol
5mg
2%
Sodium
760mg
32%
Potassium
190mg
5%
Total Carbohydrate
11g
4%
Dietary Fiber
1g
6%
Sugars
6g
Protein
11g
% Daily Value*:
Vitamin A
10%
10%
Vitamin C
35%
35%
Calcium
40%
40%
Iron
6%
6%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 1/2 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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