Heartburn Diet Recipe #51 – Broccoli Cheese Soup

Posted by admin

April 20, 2009

Broccoli Cheese Soup

Servings: 6
Serving size: About 12 ounces as an entree.

This recipe can be multiplied by 2, 3. and you can keep well for about about 3 – 4 days. Reheat gently.

Serve with a 2 ounce whole grain or gluten-free roll.

Ingredients:
2 lbs broccoli
4 cups water
2 tsp extra virgin olive oil
1/2 medium white onion (diced)
4 Tbsp all purpose white flour
2 cups 1% milk
1/2 tsp salt
8 ounces reduced-fat cheddar cheese (shredded)

Preparations
Cut the crowns from the stems of the broccoli. Divide the crowns into small flowerets and set aside.

Using a potato peeler, peel the stems to expose the tender center. Dice the peeled stems. Place them in a stock-pot with the four cups of water on medium-high and boil until tender. This will take about 30 minutes and the water will be reduced by about half.

While the stems are boiling, steam the flowerets until they are bright green and slightly tender. After they are cool, chop finely.

After the stems are soft, puree them until smooth using a blender or stick blender.

Place the olive oil in a medium stock-pot over medium-high heat and add the onions. Reduce the heat to medium and cook slowly until soft. Add the flour and stir until well blended. Add the milk and stir. Add the pureed broccoli stems and half of the chopped broccoli flowerets and salt.

As the soup thickens, blend it again using a blender or stick blender.

Add the remaining finely chopped broccoli flowerets and stir. As the soup reheats, add the cheese in 3 batches and allow it to melt.

Heat gently on low for about 15 minutes and serve.

Chef’s note: foods like cabbage, cauliflower and broccoli can provoke the symptoms of GERD. Often cooking these very healthy vegetables longer can help, and the combination with a reduced-fat cheese makes this a recipe worth trying.

Nutritional Analysis:
Calories: 193
Fat: 6 g
Saturated Fat: 3 g
Cholesterol: 11 mg
Sodium: 525 mg
Carbohydrates: 20 g
Fiber: 4 g
Sugar: 3 g
Protein: 17 g
[Source: drgourmet.com]