I found this recipe in an old issue of Eating Well magazine. We have made Monday's "Souper Mondays", trying out different low-fat healthy soup recipes. This one is fiber and protein packed. And the best part? There's no cream in it...and you'll never miss it.
We had it with grilled cheese sammiches (light whole wheat bread and 2% cheddar slices...lightly spritzed with some butter and cooked in pam) for a light dinner.
Broccoli, Cannellini Bean and Cheddar Soup
(Source: Eating Well)
1 14 oz can of fat-free low sodium chicken broth
1 C water
1 lb broccoli crowns, washed and trimmed (about 6 cups)
1 14 oz can cannellini beans, rinsed
1/4 tsp salt
1/4 tsp ground pepper
1 C shredded extra sharp cheddar cheese (I used reduced fat)
Bring broth and water to a boil in a medium pot. Add broccoli, cover and cook until tender (about 8 minutes). Stir in beans, salt and pepper and cook until beans are heated through, 1 minute.
Transfer 1/2 the mixture to a blender with half the cheese and puree. (use caution when pureeing hot liquids) Transfer to a bowl. Repeating with remaining broccoli mixture and cheese. Serve warm. Makes 6 scant 1 cup servings
Per serving (as written): 153 calories; 7 g fat, 11g protein, 6g fiber
1 starch, 1 vegetable, 1 1/2 lean meat