Story by: Norton Healthcare on April 21, 2017
“In the Kitchen with Norton Healthcare” offers up a healthy take on a classic soup that will add flavor and comfort to your next meal.
</p> <h6> Cream of Chicken Broccoli Cheddar Soup</h6> <p>Makes 4 servings</p> <p><strong>Ingredients</strong></p> <p>2 tablespoons olive oil</p> <p>4 ounces onions, diced</p> <p>2 ounces celery, diced</p> <p>2 ounces carrots, diced</p> <p>2 garlic cloves, minced</p> <p>½ teaspoon fresh or dried thyme</p> <p>3 cups low-sodium chicken stock</p> <p>3 cups raw broccoli florets</p> <p>¾ cup of low-fat shredded cheddar cheese</p> <p>1 cup cooked chicken breast, diced</p> <p>3 cups broccoli florets, blanched (see blanching instructions below)</p> <p>2 tablespoons butter, melted</p> <p>4 tablespoons whole-wheat flour</p> <p>Heat a 2-quart pot over medium-high heat. Add the olive oil, onion, celery, carrots, garlic and thyme to the pot. Cook the vegetables for 5 minutes or until the onions become translucent.</p> <p>Add the chicken stock and raw broccoli florets. Bring the chicken stock to a simmer, cooking the broccoli florets for 5 minutes.</p> <p>Blend the soup completely using a stick blender or a traditional blender. (Be careful blending in a traditional blender because the liquid will expand once the blending process begins. This can pop off the lid, causing a burn hazard and a mess.)</p> <p>Bring the soup back to a boil while combining the rue in a bowl. Once the soup reaches a boil, add the rue and whisk until the soup begins to thicken. Turn down the heat to medium and cook for 5 minutes, continuing to stir until the rue is cooked <a href="https://nortonhealthcare.com/services-and-conditions/obstetrics-and-gynecology/services/pregnancy/after-childbirth/breastfeeding" target="_blank" rel="noopener noreferrer">out</a><a href="https://nortonhealthcare.com/services-and-conditions/obstetrics-and-gynecology/services/pregnancy/after-childbirth/breastfeeding" id="_anchor_1" target="_blank" rel="noopener noreferrer">[KT1]</a> .</p> <p>Add the shredded cheddar cheese to the soup and stir until completely melted. Stir in the blanched broccoli and cooked chicken.</p> <p><strong>To blanch:</strong> Bring a 2-quart pot of water to a boil. Add the broccoli florets to the water and cook for 3 minutes. Drain the water and place the broccoli into a bowl of ice water to shock and end the cooking process. Drain the broccoli and set aside.</p> <p><strong>Nutrition information per serving</strong></p> <p>440 calories, 21.4 g fat, 9.1 g saturated fat, 62.5 mg cholesterol, 596 mg sodium, 38.5 g carbohydrate, 7.8 g fiber, 26.3 g protein</p> <p></p> <h6> Cream of Chicken Broccoli Cheddar Soup</h6> <p>Makes 4 servings</p> <p><strong>Ingredients</strong></p> <p>2 tablespoons olive oil</p> <p>4 ounces onions, diced</p> <p>2 ounces celery, diced</p> <p>2 ounces carrots, diced</p> <p>2 garlic cloves, minced</p> <p>½ teaspoon fresh or dried thyme</p> <p>3 cups low-sodium chicken stock</p> <p>3 cups raw broccoli florets</p> <p>¾ cup of low-fat shredded cheddar cheese</p> <p>1 cup cooked chicken breast, diced</p> <p>3 cups broccoli florets, blanched (see blanching instructions below)</p> <p>2 tablespoons butter, melted</p> <p>4 tablespoons whole-wheat flour</p> <p>Heat a 2-quart pot over medium-high heat. Add the olive oil, onion, celery, carrots, garlic and thyme to the pot. Cook the vegetables for 5 minutes or until the onions become translucent.</p> <p>Add the chicken stock and raw broccoli florets. Bring the chicken stock to a simmer, cooking the broccoli florets for 5 minutes.</p> <p>Blend the soup completely using a stick blender or a traditional blender. (Be careful blending in a traditional blender because the liquid will expand once the blending process begins. This can pop off the lid, causing a burn hazard and a mess.)</p> <p>Bring the soup back to a boil while combining the rue in a bowl. Once the soup reaches a boil, add the rue and whisk until the soup begins to thicken. Turn down the heat to medium and cook for 5 minutes, continuing to stir until the rue is cooked <a href="https://nortonhealthcare.com/services-and-conditions/obstetrics-and-gynecology/services/pregnancy/after-childbirth/breastfeeding" target="_blank" rel="noopener noreferrer">out</a><a href="https://nortonhealthcare.com/services-and-conditions/obstetrics-and-gynecology/services/pregnancy/after-childbirth/breastfeeding" id="_anchor_1" target="_blank" rel="noopener noreferrer">[KT1]</a> .</p> <p>Add the shredded cheddar cheese to the soup and stir until completely melted. Stir in the blanched broccoli and cooked chicken.</p> <p><strong>To blanch:</strong> Bring a 2-quart pot of water to a boil. Add the broccoli florets to the water and cook for 3 minutes. Drain the water and place the broccoli into a bowl of ice water to shock and end the cooking process. Drain the broccoli and set aside.</p> <p><strong>Nutrition information per serving</strong></p> <p>440 calories, 21.4 g fat, 9.1 g saturated fat, 62.5 mg cholesterol, 596 mg sodium, 38.5 g carbohydrate, 7.8 g fiber, 26.3 g protein</p> <p>
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