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The Recipe Instructions |
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Ingredients
1 cup chopped onion
3 garlic cloves, minced
3 tbsp all-purpose flour
4 can fat-free reduced-sodium chicken bro, (14 oz ea)
1 1/2 lb fresh broccoli, chopped
1 1/2 lb baking potatoes, peeled, cubed
1/2 cup fat-free (skim) milk, divided
1 cup shredded reduced-fat Cheddar cheese, (4 oz)
1/2 tsp salt
1/4 tsp freshly-ground white pepper
Directions
Spray 4-quart Dutch oven or large saucepan with nonstick cooking spray;
heat over medium heat. Add onion and garlic and cook until tender. Add
flour; stir over low heat 1 to 2 minutes.
Add chicken broth; bring to a boil. Add broccoli and potatoes; reduce heat
and simmer, covered, about 15 minutes or until vegetables are tender.
Remove 1 1/2 cups broccoli mixture with slotted spoon and reserve.
Process remaining broccoli mixture in batches in food processor or blender
until smooth; return to Dutch oven. Stir in reserved broccoli mixture and
milk. Cook over medium heat until heated through.
Remove from heat; stir in cheese until melted. Stir in salt and pepper.
Sprinkle with ground nutmeg, if desired.
This recipe yields 8 (1 1/2-cup) servings.
Exchanges Per Serving: 1 Starch, 1/2 Meat, 2 Vegetable, 1/2 Fat.
Nutrition Facts: Calories 168; Calories from Fat 16%; Total Fat 3g;
Saturated Fat 1g; Protein 10g; Carbohydrates 26g; Cholesterol 8mg;
Sodium 413mg; Dietary Fiber 0g.
Comments: This creamy, low-fat soup uses potatoes as a thickener instead
of heavy cream. It's so rich and thick, you'll never miss the calories!
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-07-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 111 Calories; trace Fat (3.3%
calories from fat); 5g Protein; 24g Carbohydrate; 4g Dietary Fiber; 0mg
Cholesterol; 162mg Sodium. Exchanges: 1 Grain(Starch); 1 Vegetable.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 8
Diet Cream Of Broccoli And Cheese Soup Recipe brought to you by Diet Recipes To-Go
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The Zone Diet
The Zone diet is a diet system primarily created by Barry Sears in a number of books and publications. The Zone diet is not distinctly a fat reduction diet, nevertheless many 'zone dieters' discover that they really lose body weight by following this system. The scientific theory behind the Zone Diet is that if one can limit the amount of two key hormones, (insulin and glucogen), then your body releases eicosanoids which, in turn puts one's body in a state of equilibrium which is much more wholesome than usual, known as the 'zone'. Sears holds the theory that if you get into this 'zone', your body is working at its most efficient and, because of this, doesn't need to build up stores of fat. The key process of the zone diet is to keep tight control over the ratio of carbohydrates to proteins, and to ensure you get increased amounts of Omega 3 fish oils. The brassica family, Tasty superfoods that also help with your Weight loss (includes Kale, Bok choy, Collard greens and Radishes) These cruciferous vegetables have large amounts of vitamins (eg.folate), minerals (eg. potassium), fibre, chlorophyll and antioxidents. In addition to their many beneficial effects, the minerals, vitamins and nutrients in these are believed by doctors to significantly lower the risk of getting cancer. |