Creamy Broccoli Soup Packed With Power

One way to cut back on the excessive fat and control the protein we typically consume is to build meals around hearty, low-fat soups.

For starters, try this power-packed broccoli soup recipe, brimming with vitamins and minerals. If you want to defat creamy recipes of your own, substitute skim milk for whole milk and use pureed rice or instant mashed potatoes as thickeners to make up the difference.

Creamy Broccoli Soup

6 cups raw broccoli, including florets and thinly sliced stems

3 cups defatted, reduced-sodium chicken broth

2 cups evaporated skim milk

1/4 cup cornstarch

1/2 teaspoon dried tarragon

4 teaspoons low-sodium chicken bouillon

Freshly ground pepper to taste

In a large saucepan, combine broccoli and 1 cup of broth. Bring to a boil. Reduce heat. Cover and simmer 8 to 10 minutes, or until broccoli is tender.

Transfer broccoli and broth to a food processor or blender. Blend until almost smooth. Return mixture to saucepan and set aside.

In a small cup, stir together 3/4 cup of milk and the cornstarch until smooth. Stir cornstarch mixture into broccoli mixture. Add the remaining milk and broth. Cook and stir until thick and bubbly. Add the tarragon, chicken bouillon and pepper. Cook 2 more minutes.

Yield: 4 servings.

Nutrition information per serving: 213 calories, 10 grams protein, 3 grams fat (13 percent fat calories), 380 milligrams calcium.

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