Thursday, October 1, 2009

This weeks recipe


I got this recipe from Marianne Bush, and it was the best!! I doubled the recipe since we have a house full. Everyone loved it and it will definitely be a regular dish now.
The only thing I did differently, I left out the cayenne, We dont do spicy!

The Nutritional values follow the recipe.... Happy Eating! :)

Eating Well Broccoli-Cheese Chowder

Makes 6 servings, 1 cup each
Ingredients

1 tablespoon extra-virgin olive oil
1 large onion, chopped
1 large carrot, diced
2 stalks celery, diced
1 large potato, peeled and diced
2 cloves garlic, minced
1 tablespoon all-purpose flour
½ teaspoon dry mustard
⅛ teaspoon cayenne pepper
2 14-ounce cans vegetable broth or reduced-sodium chicken broth
8 ounces broccoli crowns (see Ingredient Note), cut into 1-inch pieces, stems and florets separated
1 cup shredded reduced-fat Cheddar cheese
½ cup reduced-fat sour cream
⅛ teaspoon salt
eating well Broccoli-Cheese Chowder Ingredients Cont.


Eating Well Broccoli-Cheese Chowder Instructions

1. Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes.
2. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan.
3. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes. Season with salt.
eating well Broccoli-Cheese Chowder Instructions Cont.


Eating Well Broccoli-Cheese Chowder Tips

Ingredient note: Most supermarkets sell broccoli crowns, which are the tops of the bunches, with the stalks cut off. Although crowns are more expensive than entire bunches, they are convenient and there is considerably less waste.
eating well Broccoli-Cheese Chowder Tips Cont.


eating well Broccoli-Cheese Chowder Nutrition Information

Per serving: 205 calories; 9 g fat (4 g sat, 3 g mono); 21 mg cholesterol; 23 g carbohydrate; 9 g protein; 4 g fiber; 508 mg sodium; 436 mg potassium.
Nutrition bonus: Vitamin C (61% daily value), Vitamin A (64% dv), Calcium (34% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 starch, 1 vegetable, 1 high-fat meat
eating well Broccoli-Cheese Chowder Nutrition Information Cont.

3 comments:

Danielle said...

Just in case your interested - the WW points for this is 4 points per serving.

Let me know if you want me to find out any points for you!

Lisa said...

Oh cool, thank you! You do rock! :) 4 points is good... right? ha ha ha

Anonymous said...

I need to copy this and buy the ingredients.. I'm in a roll writing LOL !!