Soy protein, in the context of a low-fat, low-cholesterol diet, can help reduce the risk of heart disease. Research suggests that when about 25 grams of soy protein is eaten daily from soy foods, blood cholesterol levels tend to drop. This yummy soup is a great start, containing about one-third of the 25 daily grams in one serving.
6 servings (1 cup each) II Prep time: 10 minutes II Cooking time: 13 minutes
- 1 tablespoon canola or soybean oil
- 1 medium onion, chopped (1/2 cup)
- 1 tablespoon all purpose flour
- 1 teaspoon salt
- 3 cups soy milk or fat-free (skim) milk
- 2 teaspoons cornstarch
- 1-1/2 cups shredded reduced-fat sharp or Cheddar cheese (6 ounces)
- 3 cups bite-size fresh or frozen (thawed) broccoli flowerets
- 1 cup low-fat popcorn, if desired
- Heat oil in 3-quart saucepan over medium heat. Stir in onion, flour and salt. Cook 2 to 3 minutes stirring constantly, until onion is soft.
- Stir in soy milk and cornstarch in small bowl with wire whisk until smooth. Gradually stir into onion mixture. Cook 5 to 6 minutes, stirring frequently, until thick and bubbly.
- Stir in cheese. Cook about 3 minutes, stirring frequently, until cheese is melted. Stir in broccoli. Cook about 1 minute, or until hot, stirring occasionally. If desired top this creamy cheese soup with popcorn.
Serving: Calories 140, calories from fat 45, fat 5 g, saturated fat 1 g (10% calories from saturateds), trans fat 0g, cholesterol 5 mg, omega-3 0g, sodium 730mg
Carbohydrate 14g (dietary fiber 2g), protein 10g
% Daily value; Vitamin A 20%, Vitamin C 34%, Calcium 32%, Iron 4%, Folic acid 10%
Exchanges: 1/2 milk, 1 vegetable, 1/2 high-fat meat, 1/2 fat
– from the book, “Betty Crocker Healthy Heart Cookbook”, by Roger S. Blumenthal M.D., F.A.C.C. Professor of Medicine, Director, the Johns Hopkins Ciccarone Center for the Prevention of Heart Disease and by Juli Hermanson, M.P.H., R.D. Bell institute of Health and Nutrition