Broccoli Cauliflower Chowder

pretty good way to get some veggies

Broccoli Cauliflower Chowder

1 tsp extra-virgin olive oil

2 TB diced onion

1 large carrot, diced (1/2 cup)

2 stalks celery, diced (1/2 cup)

1 c. shredded potatoes

2 cloves garlic, minced

1/2 teaspoon dry mustard

1/8 teaspoon cayenne pepper

14.5 oz can fat free chicken broth

8 oz frozen cauliflower

1 c. broccoli crowns

10 3/4 oz can reduced fat cheddar cheese soup

1 cup water

1/8 teaspoon salt, or to taste

1/4 tsp black pepper

Heat oil in a 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 dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth, cauliflower and broccoli; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Simmer, covered, until the broccoli and cauliflower is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in soup. cook over medium heat, stirring, until heated through. Season with salt and pepper.

Yield: 5 servings. Per serving= 144 Calories; 6g Fat (30.1% calories from fat); 8g Protein; 21g Carbohydrate; 4g Dietary Fiber; 7mg Cholesterol; 676mg Sodium.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s