From the kitchens of www.eatingwell.com and the Eating Well Diabetes Cookbook
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
1/2 teaspoon dry mustard
1/8 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
1/2 cup reduced-fat sour cream
1/8 teaspoon salt
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.
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.
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.
~ DO, just double the recipe from the start, it’s that good and only makes 6 cups.
~ I prefer to buy and use only the broccoli crowns.
~ I just use my hand held potato masher and mash around in the whole pot, carefully, until it’s the consistency I’d like it to be, more chunky, less, it’s easy to see how it’s changing –and then stop.
~ Don’t overcook after you’ve added the cheese and sour cream, it can separate.
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