Story by: Norton Healthcare on April 21, 2017
“In the Kitchen with Norton Healthcare” offers up a healthy take on a classic soup that will add flavor and comfort to your next meal.
Makes 4 servings
2 tablespoons olive oil
4 ounces onions, diced
2 ounces celery, diced
2 ounces carrots, diced
2 garlic cloves, minced
½ teaspoon fresh or dried thyme
3 cups low-sodium chicken stock
3 cups raw broccoli florets
¾ cup of low-fat shredded cheddar cheese
1 cup cooked chicken breast, diced
3 cups broccoli florets, blanched (see blanching instructions below)
2 tablespoons butter, melted
4 tablespoons whole-wheat flour
Heat a 2-quart pot over medium-high heat. Add the olive oil, onion, celery, carrots, garlic and thyme to the pot. Cook the vegetables for 5 minutes or until the onions become translucent.
Add the chicken stock and raw broccoli florets. Bring the chicken stock to a simmer, cooking the broccoli florets for 5 minutes.
Blend the soup completely using a stick blender or a traditional blender. (Be careful blending in a traditional blender because the liquid will expand once the blending process begins. This can pop off the lid, causing a burn hazard and a mess.)
Bring the soup back to a boil while combining the rue in a bowl. Once the soup reaches a boil, add the rue and whisk until the soup begins to thicken. Turn down the heat to medium and cook for 5 minutes, continuing to stir until the rue is cooked out[KT1] .
Add the shredded cheddar cheese to the soup and stir until completely melted. Stir in the blanched broccoli and cooked chicken.
To blanch: Bring a 2-quart pot of water to a boil. Add the broccoli florets to the water and cook for 3 minutes. Drain the water and place the broccoli into a bowl of ice water to shock and end the cooking process. Drain the broccoli and set aside.
Nutrition information per serving
440 calories, 21.4 g fat, 9.1 g saturated fat, 62.5 mg cholesterol, 596 mg sodium, 38.5 g carbohydrate, 7.8 g fiber, 26.3 g protein
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