Curl Up with Broccoli-Cheddar Chowder

Nothing warms you more than settling in with a bowl of steaming hot chowder on a blustery, snowy winter’s day.  A hearty and healthy remake of a childhood favorite is the ultimate comfort food. This chowder delivers fewer calories and less fat than the usual broccoli cheese soup while providing more than half your daily recommended dose of vitamin C. Make this version your own by substituting mozzarella or Jarlsberg for the Cheddar cheese. Take creativity a step further by using sweet potatoes and Greek yogurt instead of Yukon Gold potatoes and sour cream. Hint: Feel free to use an immersion blender instead of mashing the vegetables.

6 Servings

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 large onion, chopped
  • 1 large carrot, diced
  • 2 stalks celery, diced
  • 1 large potato, peeled and diced
  • 2 cloves garlic, minced
  • 1 tablespoon all-purpose flour
  • ½ teaspoon dry mustard
  • ⅛ teaspoon cayenne pepper
  • 2 14-ounce cans vegetable broth, or reduced-sodium chicken broth
  • 8 ounces broccoli crowns, cut into 1-inch pieces, stems and florets separated
  • 1 cup shredded reduced-fat Cheddar cheese
  • ½ cup reduced-fat sour cream
  • ⅛ teaspoon salt

Preparation

Active Time: 45 minutes. Ready in 1 hr 5 minutes

  1. Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes.
  2. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan.
  3. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes. Season with salt.

Make Ahead Tip: Prepare through Step 2. Cover and refrigerate for up to 2 days or freeze for up to 2 months.

Nutrition Values

Per serving size: 1 cup. 199 calories; 9 g fat (4 g sat); 4 g fiber; 23 g carbohydrates; 9 g protein; 41 mcg folate; 21 mg cholesterol; 5 g sugars; 2,634 IU vitamin A; 36 mg vitamin C; 331 mg calcium; 1 mg iron; 623 mg sodium; 436 mg potassium

Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (53% dv), Calcium (33% dv)

Read More: Healthy Winter Soups and Stews

 

 

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