From: Eating Well - September/October 2007
White beans pureed into this broccoli soup make it extra creamy so you
don't need heaps of cheese to do the job. Serve with a crunchy whole-grain
roll and a glass of winter ale.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Healthy weight | High calcium | High fiber
Servings: 6
Serving Size: scant 1 cup each
Active Time: 20 minutes
Total Time: 20 minutes
1 14oz can reduced-sodium chicken broth OR vegetable broth
1 cup water
1 lb broccoli crowns, trimmed and chopped (about 6 cups)
1 14oz can cannellini beans, rinsed (see Tip)
1/4 tsp salt
1/4 tsp ground white pepper
1 cup shredded extra-sharp Cheddar cheese
1. Bring broth and water to a boil in a medium saucepan over high heat.
Add broccoli, cover and cook until tender, about 8 minutes. Stir in
beans, salt and pepper and cook until the beans are heated through,
about 1 minute.
2. Transfer half the mixture to a blender with half the cheese and
puree. (Use caution when pureeing hot liquids.) Transfer to a bowl.
Repeat with the remaining broccoli mixture and cheese. Serve warm.
Tips & Notes - -
* Tip: While we love the convenience of canned beans, they tend to be
high in sodium. Give them a good rinse before adding to a recipe to
rid them of some of their sodium (up to 35 percent) or opt for low-sodium
or no-salt-added varieties. (These recipes are analyzed with rinsed,
regular canned beans.) Or, if you have the time, cook your own beans
from scratch.
Servings: 6
Serving Size: scant 1 cup each
Nutrition per Serving:
153 Calories, 7g Fat, 4g Sat, 0g Mono, 21mg Cholesterol, 11g Protein,
15g Carbs, 6g Fiber, 437mg Sodium, 435mg Potassium
Nutrition Bonus: Vitamin C (94% daily value), Vitamin A (25% dv),
Calcium (21% dv)
1/2 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 1 1/2 lean meat
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