Broccoli-Cheese Chowder Recipe

Looking for an easy Broccoli-Cheese Chowder recipe? Learn how to make Broccoli-Cheese Chowder using healthy ingredients.


Submitted by owhataday

Makes 6 servings



From EatingWell (eatingwell.com): Winter 2004, The EatingWell Diabetes Cookbook (2005) ** ONE SERVING IS = 1 CUP ** This satisfying remake of broccoli chowder benefits from the creamy texture of cooked potatoes and smooth, tangy reduced-fat sour cream instead of getting its richness from as much as a cup each of cream and cheese. Not only is the flavor vibrant, but a single serving gives you over half of the daily recommendation for vitamin C. Note on Broccoli: use broccoli crowns, cut into 1-inch pieces, stems and florets separated . Ingredient note: Most supermarkets sell broccoli crowns, which are the tops of the bunches, with the stalks cut off. Although crowns are more expensive than entire bunches, they are convenient and there is considerably less waste. Author Nutrition Per serving: 205 calories; 9 g fat (4 g sat, 3 g mono); 21 mg cholesterol; 23 g carbohydrates; 9 g protein; 4 g fiber; 508 mg sodium; 436 mg potassium. Nutrition Bonus: Vitamin C (61% daily value), Vitamin A (64% dv), Calcium (34% dv). NOTE: I replaced sour cream with plain Greek Yogurt... less fat and still tastes wonderful

Recipe Ingredients for Broccoli-Cheese Chowder

1 tablespoon extra-virgin olive oil
1 large onion, chopped
1 large carrot, diced
2 stalks celery, diced
1 large potato, peeled and diced
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
28 ounce reduced-sodium chicken broth or vegetable broth (2 14 ounce cans)
8 ounces broccoli
8 ounces shredded fat-free or reduced-fat Cheddar cheese (1Cup)
4 ounces reduced-fat sour cream (1/2 Cup)
1/8 teaspoon salt

Recipe Directions for Broccoli-Cheese Chowder

  1. Heat oil in a Dutch oven or large saucepan over medium-high heat.

  2. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes.

  3. Add potato and garlic; cook, stirring, for 2 minutes.

  4. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes.

  5. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium.

  6. Simmer, stirring occasionally, for 10 minutes.

  7. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.

  8. Transfer 2-3 cups of the chowder to a bowl and mash or use a food processor; return to the pan.

  9. At this point, can Cover and refrigerate for up to 2 days or freeze for up to 2 months before doing final step below

  10. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes. Season with salt if desired.

Categories

Vegetables, Soup

Nutrition Facts
Serving Size 336.0g
Amount Per Serving
Calories
198
Calories from Fat
41
% Daily Value*
Total Fat
4.5g
7%
Saturated Fat
1.6g
8%
Trans Fat
0.0g
Cholesterol
16mg
5%
Sodium
785mg
33%
Potassium
476mg
14%
Total Carbohydrates
21.5g
7%
Dietary Fiber
3.3g
13%
Sugars
4.7g
Protein
17.4g
Vitamin A 59% Vitamin C 81%
Calcium 42% Iron 6%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Very high in calcium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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