Heart Healthy Cookbook Broccoli-Cheese Soup

Betty Crocker's Heart Healthy Cookbook shares a recipe! Dinner ready in 25 minutes! Try this cheesy broccoli soup topped with popcorn - a delightful meal.

  • Prep Time 25 min
  • Total Time 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
  • 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.

Expert Tips

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 Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
140
(
Calories from Fat
50),
% Daily Value
Total Fat
6g
6%
(Saturated Fat
1 1/2g,
1 1/2%
Trans Fat
0g
0%
),
Cholesterol
5mg
5%;
Sodium
760mg
760%;
Total Carbohydrate
11g
11%
(Dietary Fiber
1g
1%
  Sugars
6g
6%
),
Protein
11g
11%
;
% Daily Value*:
Vitamin A
10%;
Vitamin C
35%;
Calcium
40%;
Iron
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 Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.