Cheesy Broccoli Soup

Servings: 4 ⟩⟩ Serving size: ¾ cup

You will need
  • ¼ cup water
  • 2 to 2½ cups frozen chopped broccoli*
  • 3 tablespoons flour
  • ¼ teaspoon onion powder or garlic powder
  • ⅛ teaspoon black pepper
  • 3 tablespoons margarine or butter
  • 2 cups fat-free milk
  • 4 slices American cheese
  • Optional: 6-8 drops hot pepper sauce, such as Tabasco

*Frozen mixed vegetables, frozen peas or chopped cooked potatoes can be used instead.

Shopping list
  • Frozen chopped broccoli*
  • 3 tablespoons flour
  • Onion powder or garlic powder
  • Black pepper
  • Margarine or butter
  • Fat-free milk
  • American cheese
  • Optional: Hot pepper sauce, such as Tabasco

*Or frozen mixed vegetables, frozen peas or potatoes.

Nutrients per serving
  • Calories 220
  • Total Fat 12g
    • Saturated Fat 2.5g
  • Cholesterol 20mg
  • Sodium 340mg
  • Total Carbohydrates 18g
    • Dietary Fiber 3g
    • Sugars 9g
  • Protein 12g
What to do
  1. Heat water to boiling in 3-quart saucepan. Add broccoli. Cover and cook 1-2 minutes.
  2. Pour broccoli on dinner plate or cutting board (water will be cooked away); set aside.
  3. In small bowl, combine flour, onion or garlic powder, and pepper.
  4. Add margarine or butter to saucepan and melt over medium heat. Add flour mixture and stir with whisk or fork until well-mixed.
  5. Gradually add milk, stirring constantly with whisk to keep sauce smooth. Cook over medium heat, stirring or whisking a few times until thick and bubbly, about 4-5 minutes. Cut broccoli into pieces.
  6. Add broccoli to sauce and turn heat to low. Add cheese slices. Cook and stir about 2 minutes or until cheese melts. Serve immediately. If desired, add hot sauce to taste.
Be food safe
  • Avoid letting soup sit at room temperature for more than two hours.
  • Transfer soup to shallow containers no more than 2 inches deep. Refrigerate promptly.
  • Place loosely covered foods in refrigerator while still warm; cover when food is cooled.
  • Eat refrigerated soup within three to four days or freeze it.