Today I bring you Ellie's healthy recipe for Broccoli Cheddar Soup. Here in the northeast, we are experiencing a winter storm named Hercules with lots of snow and temperatures hovering at or below zero. I don't know how Herculean this storm is -- just seems like typical winter snow and cold so far -- but a warm bowl of steaming, cheesy soup would really take the chill off! And since we're so new into 2014, trimming that rich, indulgent dish of some of its calories and fat (without even noticing!) is a very good idea! Broccoli Cheddar Soup
2 cups 1% low-fat milk
2 tablespoons all purpose flour
1 cup lightly packed, shredded extra-sharp cheddar cheese (4 ounces)
2 teaspoons olive oil 1 medium onion, thinly sliced 1 clove garlic, minced ½ teaspoon ground nutmeg 1 large head broccoli, florets and tender part of stems, chopped (6 cups) 3 cups low-sodium chicken broth ½ teaspoon salt ¼ teaspoon pepper
In a small saucepan whisk the milk and flour together until the flour is dissolved. Bring to a boil over a medium-high heat, stirring constantly. Then the reduce heat to medium-low and cook, stirring occasionally, for 3 minutes, until the mixture has thickened. Stir in the cheese and cook until melted, another 2 minutes. Remove from the heat and cover to keep warm.
Heat the oil in a soup pot over a medium heat. Add the onions and cook until softened, about 4 minutes. Add the garlic and nutmeg cook an additional 30 seconds. Add the broccoli and chicken broth and bring to a boil. Reduce the heat to medium-low and cook until the broccoli is tender, about 5 minutes. Remove from the heat and allow to cool slightly, about 15 minutes.
Working with about 1 cup at a time, puree the broccoli mixture in a blender until it is mostly smooth but still has some chunks, and then transfer it to another pot. (Alternatively, you can use an immersion blender). Stir the cheese mixture into the broccoli puree, season with salt and pepper and cook over a medium-low heat for an additional 3-5 minutes, until warmed through.
Makes 4 servings
Serving size: 1 ½ cups
Per Serving:
Calories 290; Total Fat 15 g; (Sat Fat 8 g, Mono Fat 5.2 g, Poly Fat 0.85 g) ; Protein 19 g; Carb 23 g; Fiber 4 g; Cholesterol 35 mg; Sodium 620 mg
Excellent source of: Calcium, Folate, Iodine, Phosphorus, Potassium, Protein, Riboflavin, Vitamin A, Vitamin C, Vitamin K
Good source of: Copper, Fiber, Iron, Magnesium, Manganese, Molybdenum, Pantothenic Acid, Selenium, Niacin, Thiamin, Vitamin B6, Vitamin B12, Vitamin D, Zinc
Copyright 2011 Ellie Krieger All rights reserved
Ellie's Web site: http://www.elliekrieger.com/broccoli-cheddar-soup
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Showing posts with label Comfort Food. Show all posts
Showing posts with label Comfort Food. Show all posts
Thursday, January 2, 2014
HEALTHY Broccoli Cheddar Soup from Ellie Krieger!
Wednesday, September 21, 2011
Roasted Red Pepper and Smoked Gouda Soup
I could have soup for every meal and never get bored! It all harkens back to those childhood days of Campbell's tomato soup and grilled cheese sandwiches, which I've written about before. Seems I keep coming back to comfort foods that continue to provide comfort, even at age 57-and-a-half! I searched on-line for a good recipe for roasted red pepper soup (with gouda). The recipe that follows is the winner. It sounds great, and because you use jarred,roasted red peppers, it's easier than other recipes where you have to roast your own over an open flame (dangerous and risky, and not a good idea when I'm in a hurry for soup!)...
Here's what I found:
Roasted Red Pepper Soup with Smoked Gouda
recipe from McClatchy Newspapers
Makes 4 servings (total yield 5 cups)
1 tablespoon olive oil
1 medium onion, chopped
2 medium carrots, peeled and cut into small pieces
1 (12-ounce) jar roasted red peppers, drained and diced
4 cloves garlic, minced
2 cans (14.5-ounce) reduced sodium, fat-free chicken broth
2 teaspoons dried basil leaves
1/2 teaspoon dried thyme leaves
Salt and pepper to taste
1/2 cup shredded smoked Gouda
1. Heat olive oil in a 4-quart saucepan over medium high heat. Add onion and cook, stirring frequently, 3 to 5 minutes or until tender. Add carrots, roasted red peppers, garlic, chicken broth and seasonings. Bring to a boil; reduce heat and simmer, uncovered, 25 to 30 minutes.
2. Remove from heat. Carefully use an immersion blender and purée soup.
3. Return soup purée to saucepan; add cheese.
4. Cook over low heat, stirring frequently, until cheese is melted.
Per (1 ¼ cup) serving: 161 calories (43 percent from fat), 10 grams total fat (3 grams saturated), 16 milligrams cholesterol, 15 grams carbohydrates, 14 grams protein, 165 milligrams sodium, 4 grams dietary fiber.
Recipe and photo source: McClatchy Newspapers
Thursday, October 8, 2009
Sloppy Joes
There's something incredibly satisfying about a good Sloppy Joe. It elicits memories of the high school cafeteria, right up there with grilled-cheese-and-tomato-soup day.
This recipe comes from one of my favorites, the Food Network's Ellie Krieger. She has a talent for taking traditional comfort foods and making them healthy. She sneaks in fiber in undetectable ways. She's stingy on fat but adds a punch of flavor with peppers and barely-noticeable beans. She captures the savory-sweet balance we all remember so well from our lunch-room days, and serves it all up on whole-wheat burger buns. You can't help but enjoy this recipe. Try to dislike it, you can't!
I LOVE Sloppy Joes, and the first time I made this, I knew it was a keeper.
Ellie Krieger's Sloppy Joes
1 lb. extra-lean ground beef
1 onion, diced
4 cloves garlic, minced
1 jalapeno, minced
1 red pepper, diced
1 can small red beans or pinto beans, preferably low sodium, drained and rinsed
1 1/2 cups no-salt-added tomato paste
1 tablespoon red wine vinegar
1 tablespoon molasses (use 2 tbsp. packed brown sugar if you don't have this)
1 tablespoon Worcestershire sauce
1 tablespoon mustard powder
3/4 teaspoon salt
Freshly ground black pepper
8 Whole-wheat burger buns
Directions
Brown the meat and the onion in a large nonstick skillet over medium-high heat for 5 minutes, breaking up the meat into crumbles as it cooks. Pour the drippings out of the pan and discard. Add the garlic, jalapeno, and red pepper and cook 5 minutes more, stirring occasionally. Stir in the rest of the ingredients, reduce heat to low, and simmer for 5 more minutes.
Place a half-cup scoop of the mixture onto each bun and serve.
Wednesday, October 7, 2009
Creamy Spinach and Tortellini
This recipe might be categorized as Extreme Comfort Food. It’s warm and creamy with a stick-to-your-ribs heartiness, all true earmarks of comforting foods. This cozy recipe, from the talented chefs at Skidmore College, brings in a healthy portion of vegetables to boot. I found it in that note pad I love, the one that’s interspersed with recipes every five pages or so.
Creamy Spinach and Tortellini
1 pound fresh or frozen cheese tortellini
½ cup chopped onion
3 garlic cloves, minced
2 tablespoons olive oil or oil
1 nine-ounce package frozen, chopped spinach, thawed
1 cup seeded, cubed tomato
¼ cup chopped fresh basil leaves
½ teaspoon salt
½ teaspoon pepper
1 cup whipping cream (forgive me!)
¼ cup grated Parmesan or Romano cheese
Cook tortellini to desired doneness as directed on package. Drain; rinse with hot water. Meanwhile, in large skillet over medium heat, cook onion and garlic in oil until lightly browned, about 4 minutes. Add spinach, tomato, basil, salt, and pepper; cook 5 minutes, stirring occasionally. Stir in whipping cream and Parmesan cheese; cook until mixture just comes to a boil. Reduce heat to low. Add tortellini; mix well. Cook an additional 4 to 5 minutes or until thoroughly heated. Serve with additional Parmesan cheese, if desired.
Makes 4 servings.
Creamy Spinach and Tortellini
1 pound fresh or frozen cheese tortellini
½ cup chopped onion
3 garlic cloves, minced
2 tablespoons olive oil or oil
1 nine-ounce package frozen, chopped spinach, thawed
1 cup seeded, cubed tomato
¼ cup chopped fresh basil leaves
½ teaspoon salt
½ teaspoon pepper
1 cup whipping cream (forgive me!)
¼ cup grated Parmesan or Romano cheese
Cook tortellini to desired doneness as directed on package. Drain; rinse with hot water. Meanwhile, in large skillet over medium heat, cook onion and garlic in oil until lightly browned, about 4 minutes. Add spinach, tomato, basil, salt, and pepper; cook 5 minutes, stirring occasionally. Stir in whipping cream and Parmesan cheese; cook until mixture just comes to a boil. Reduce heat to low. Add tortellini; mix well. Cook an additional 4 to 5 minutes or until thoroughly heated. Serve with additional Parmesan cheese, if desired.
Makes 4 servings.
Thursday, September 10, 2009
Comfort Food - Shepherd's Pie
Looking forward I know there will be days when comfort food is the only answer. We all have our own ideas of comfort foods. In my life, I think of peanut butter and jelly sandwiches, macaroni and cheese, chili, spaghetti, and my mom’s tuna casserole. Notice all the serotonin-raising carbohydrates on my list? Oh well… One warm and soothing dish I made often when my kids were growing up is Shepherd’s Pie. Mine is a simple version – lean, ground beef with sautéed vegetables and a crown of seasoned mashed potatoes baked to golden goodness – but there are many renditions out there and you can make up your own. It’s one comprehensive slice of at least three food groups – add some ice cream for dessert and you’re all set!
Shepherd’s Pie
• 3 tbsp. olive oil
• 1 large onion of your choice, chopped
• 2 cloves garlic, finely minced
• 2 lbs. lean ground beef
• Worcestershire sauce – a tablespoon or so
• Cracked black pepper
• Salt
• 3-4 cups vegetables of your choice, sautéed in the pan you used for the beef. I use peas and carrots, but you can use anything you want.
• Mashed potatoes to serve 8 people
In large skillet over a medium flame, heat olive oil and add onions. Cook onions until they’re translucent. Add garlic, and sauté just until it begins to turn golden. Immediately add beef and break it up with a wooden spoon until it’s evenly browned and no longer pink. Add Worcestershire sauce, cracked pepper and salt to taste. Gather all the meat to one side of the pan, tilt it a little, and with a spoon, remove excess juices.
Line bottom of buttered casserole dish with a thin layer of mashed potatoes. Layer all of beef mixture above. Add the layer of sautéed vegetables and, finally, the mashed potatoes. Swirl them a little bit to make a peak here and there. Bake in a 350˚ F oven until the tips of the mashed potatoes are beginning to brown, some time between 30 and 40 minutes.
Photo credit: http://www.taste.com.au/images/recipes/sfi/2005/06/1098.jpg
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