Ingredients
- 1 Tbsp. olive oil
- 1/2 cup diced onion
- 10 ounces packaged frozen chopped broccoli
- 1/2 tsp. salt
- 1 bay leaf
- 1 tsp. flour
- 12 ounce can of evaporated skim milk
- 1/2 cup canned low-sodium, fat-free chicken broth
Directions
- In a 10-inch skillet, sauté onion in oil until brown.
- Microwave broccoli until soft and then add it to the onion mixture along with salt and bay leaf.
- Sprinkle flour on top of mixture and stir to combine.
- Continue stirring and add milk and broth until it boils.
- Reduce heat and simmer until mixture thickens. Discard bay leaf.
- Transfer 1/2 of mixture and blend until smooth. Then add the other ½ and combine for thickness/chunks.
Food exchanges: 1 1/2 starch, 1 fat.
| Nutritional Info (per serving): | |
|---|---|
| Makes 4 Servings | |
| Carbhydrates: | 15g |
| Protein: | 4g |
| Fat: | 4g |
Recipe courtesy of Marci Sloane, MS, RD, LD/N, CDE, who is a registered and licensed dietitian/nutritionist and certified diabetes educator with a degree in Nutrition and Physiology from Teachers College at Columbia University. Marci is the author of The Diet Game: Playing for Life! More about Marci Sloane
Was looking for a recipe for my diabetic father for he loves broccoli soup. Made this recipe ,but I used 10 oz. of fresh broccoli and cooked it until the broccoli was well done and fell apart. Added pepper and some celery salt to it for it was a little bland tasting. Used a potato masher to break up the broccoli some more and left it chunky instead of putting it in a blender. Very tasty and easy to make. Thanks for the recipe. Will be making it again and again, I`m sure.