Broccoli has been around for more than 2,000 years, but Americans have only been growing it for only about 200 years! The most common type of broccoli is the Italian green variety that is characterized by green stalks topped with umbrella shape clusters of purplish-green florets.
When choosing broccoli, look for bunches that are dark green. Good color indicates high nutrient content. Choose stalks that are very firm. Avoid broccoli with open, flowering, discolored, or water-soaked buds that have tough, woody stems.
Each serving equals 1 cup of vegetables
3 cups chopped broccoli (or 2-10 ounce packages frozen broccoli)
½ cup diced celery
½ cup chopped onion
1 cup low-sodium chicken broth
2 cups nonfat milk
2 Tbsp. cornstarch
¼ tsp. salt
Dash ground pepper
Dash ground thyme
¼ cup grated low-fat Swiss cheese
Place vegetables and broth in saucepan. Bring to a boil; reduce heat, cover, and cook until vegetables are tender (about 8 minutes). Mix milk, cornstarch, salt, pepper, and thyme; add to cooked vegetables. Cook, stirring constantly, until the soup is slightly thickened and mixture just begins to boil. Remove from heat. Add cheese and stir until melted.
Nutritional Analysis: Calories 140 , Fat 3 g, Saturated Fat 1 g, Protein 11 g, Cholesterol 10 mg, Carbohydrates 20 g, Fiber 5 g, Sodium 270 mg.
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