This entree soup has all the creaminess you expect, but with less saturated fat and sodium. Serve it with a crusty whole-grain roll.

Serves 4

  • 2-1/2 cups fat-free,low-sodium chicken broth
  • 6 ounces chopped broccoli or 10 ounces frozen chopped broccoli, thawed
  • 1 medium carrot, chopped
  • 1 medium rib of celery, chopped
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon ground nutmeg
  • 3 tablespoons all-purpose flour
  • 1 cup fat-free half-and-half
  • 3 slices (about 3/4 ounce each) low-fat sharp Cheddar cheese, torn into pieces, or 1/2 cup shredded low-fat sharp Cheddar cheese
  1. In a large saucepan, stir together the broth, broccoli, carrot, celery, salt, pepper and nutmeg. Bring to a simmer over medium-high heat. Reduce the heat and simmer, covered, for 6 to 8 minutes or until the vegetables are tender.
  2. Pour the flour in a small bowl. Pour in the half-and-half, whisking until smooth. Whisk the mixture into the soup. Simmer for 1 to 2 minutes, or until the soup is thickened, stirring occasionally.
  3. Add the Cheddar. Remove from the heat.
  4. Stir the soup until the Cheddar is melted.

Per serving:

  • Calories: 119
  • Total fat: 1.5g
  • Saturated fat: 0.5g
  • Trans fat: 0g
  • Polyunsaturated fat: 0g
  • Monounsaturated fat: 0.5g
  • Cholesterol: 3mg
  • Sodium: 375mg
  • Carbohydrates: 18g
  • Fiber: 2g
  • Sugars: 6g
  • Protein: 11g

Dietary exchanges:

  • 1 starch
  • 1 vegetable
  • 1 lean meat

– from the book, “Healthy Fats, Low-Cholesterol Cookbook,” from the American Heart Association.

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