Broccoli Chowder


broccoli

Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • 1 large onion, chopped (1 1/2 cups)
  • 1 large carrot, diced (1/2 cup)
  • 2 stalks celery, diced (1/2 cup)
  • 1 large potato, peeled and diced (1 1/2 cups)
  • 2 cloves garlic, minced
  • 1 tablespoon all-purpose flour
  • 1/2 teaspoon dry mustard
  • 1/8 teaspoon cayenne pepper
  • 3 1/2 cups vegetable broth or reduced-sodium chicken broth (2 14-ounce cans)
  • 1/2 pound broccoli crowns
  • 1 cup grated reduced-fat cheddar cheese
  • 1/2 cup reduced-fat sour cream
  • 1/8 teaspoon salt, or to taste

Directions:

  1. Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onions, carrots and celery. Cook, stirring often, until onions and celery soften, 5-6 minutes. Add potatoes and garlic. Cook, stirring for 2 minutes. Stir in flour, dry mustard and cayenne. Cook, stirring for 2 minutes. Cut broccoli into 1-inch pieces, stems and florets separated. 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 broccoli is tender, about 10 minutes or more.
  2. Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring until the cheese is melted and the chowder is heated through. Season with salt.

Yield:

About 6 (serving size 1 cup)

Source:

Eating Well, The Magazine of Food and Health 


 
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  • Nutrition Tip

    Broccoli is rich in cancer-fighting vitamins, such as B vitamins, folate, riboflavin, potassium, iron, and vitamin C.

    It is also rich in phytonutrients such as sulforaphane, which inhibits the damaging effects of cancer-causing substances, and dithiolthione, which is believed to activate cancer-fighting enzymes in the body.

    Broccoli may help convert estrogen to a less potent form, perhaps helping to prevent hormone-related cancers such as breast cancer.


    broccoli chowder nutrition facts
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