Broccoli Soup Printer Friendly version
 
1 tablespoon extra virgin olive oil
2 1/2 cups mushrooms, finely diced
4 cloves garlic, minced
1 1/2 cups onion, finely diced
3/4 cup skim milk
5 cups broccoli florets, chopped
4 1/2 cups fat-free chicken broth
3 small potatoes, cubed
2 teaspoons lemon pepper
3 tablespoons basil, or 1T dry
1 Tablespoon flour
salt and white pepper, to taste
1 teaspoon Italian seasoning
 
In a large pot, heat oil over medium heat; when hot add onions and garlic and cook for 5 minutes or until onion is soft and translucent. Add the mushrooms, celery and potatoes and continue cooking for another 2 to 3 minutes, then add the flour. Stir and cook the flour with the vegetables for 1 minute. Add the milk and chicken broth, stirring well to separate the flour granules, bringing the soup to the simmering point. Add the basil and broccoli and continue simmering for 15 minutes. For creamier texture, place 1/2 of mixture in food processor and blend until smooth. Taste for seasoning. Garnish with fresh basil.
 
Serving: 12
 
 
Per Serving Nutritional Analysis
Per serving (excluding unknown items): 92 calories; 1g fat (12.3% calories from fat); 7g protein; 16g carbohydrate; 3g dietary fiber; trace Cholesterol; 273mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 0 Fat.
Calories (kcal):
% Calories from Fat:
% Calories from Carbohydrates:
% Calories from Protein:
. Total Fat (9):
Saturated Fat (9):
Monounsaturated Fat (9):
Polyunsaturated Fat (9):
Cholesterol (m9):
Carbohydrate (9):
Dietary Fiber (9):
Protein (9):
Sodium (m9):
Potassium (m9):
Calcium (m9):
Iron (m9):
Zinc (m9):
Vitamin C (m9):
Vitamin A (i.u.):
Vitamin A (r.e.):		 92
12.3%
60.5%
27.3%
1g
trace
1g
trace
trace
16g
3g
7g
273mg
506mg
76mg
2mg
1mg
38mg
1067IU
113RE 		  Vitamin 86 (mg):
Vitamin 812 (mcg):
Thiamin 81 (mg):
Riboflavin 82 (mg):
Folacin (mcg):
Niacin (mg):
Caffeine (mg):
Alcohol (kcal):
% Refuse:


Food Exchanges
Grain (Starch):
Lean Meat:
Vegetable:
Fruit:
Non-Fat Milk:
Fat:
Other Carbohydrates: 		.2mg
.2mcg
.1mg
.2mg
44mcg
4mg
0mg
0
0.0%



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1/2
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0
0
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