Volumetrics Cream of Broccoli Soup Recipe


Submitted by tweetypez

Makes 7 servings


A fat free version of this soup from the book: The Volumetrics Weight-Control Plan by Barbara Rolls, PHD.

Ingredients
3 cups fat-free chicken broth
1 1/2 cups fat-free evaporated milk
10 ounces frozen chopped broccoli
1 potato, peeled and cubed
1 cup chopped onion
1/2 cup sliced celery
3 cloves garlic, chopped
1/2 teaspoon salt
1/4 teaspoon pepper
1 dash of cayenne pepper
Directions
  1. If using fresh broccoli, boil it in the chicken broth for 5 mins. Otherwise, combine all ingredients in a heavy soup pot. Bring to a boil over med-high heat. Reduce to a simmer. Cover. Cook for 30 minutes or until potato is tender.

  2. Puree soup in a food processor or blender in batches. Or if you like some chunks in your soup, blend only half of it. Reheat, if necessary. This can be stored in the refrigerator 3 days or freezer for 1 month.

Categories

Soup

Nutrition Facts
Serving Size 248.5g
Amount Per Serving
Calories
129
Calories from Fat
42
% Daily Value*
Total Fat
4.7g
7%
Saturated Fat
2.6g
13%
Trans Fat
0.0g
Cholesterol
16mg
5%
Sodium
564mg
23%
Total Carbohydrates
14.6g
5%
Dietary Fiber
2.1g
8%
Sugars
7.0g
Protein
7.8g
Vitamin A 13% Vitamin C 40%
Calcium 17% Iron 4%
* 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

Nutritional Analysis

Nutrition Grade
96% confidence
B+
  Good points
  • High in calcium
  • High in phosphorus
  • High in potassium
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • High in sugar
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