What's cooking? Broccoli Cheese Soup

I am compelled to cook. I've just gotta' do it! But, what's a healthy eater wanna' be to do? Cook healthy, obviously! Here is my attempt to do that today: Warm, comforting broccoli cheese soup, based on an old recipe I got years ago at a weight watchers meeting. This recipe is ONLY 3 Smart Points per serving if you are following Weight Watchers.


Broccoli Cheese Soup 
serves 4

3 cups fat free, low sodium chicken broth or stock (from a box) or vegetable stock 
10 oz. frozen broccoli florets 
1 garlic clove, minced 
1/4 small onion (about 2 T.) minced 

6 oz. lite velveeta cheese 
1/4 c. 1% lowfat milk 
salt and pepper to taste

Heat the stock in a soup pot and add the broccoli, garlic and onion. Bring it to a boil, turn it down and let cook at least 15 minutes on a simmer until the broccoli is completely cooked. Take your potato masher and mash the broccoli up to thicken the broth. Add the velveeta cheese and milk and let the cheese melt slowly over low heat. Taste and add salt and pepper to taste. (you don't need much salt, as the cheese has some in it) 

For a spicy tex-mex flavor, add one can of Rotel Original Tomatoes w/green chilies. More flavor no extra calories! NOTE: You must use processed cheese for this recipe, as it is made for cooking and melts more evenly. Look for the kind made with 2% LF milk, which has 1/2 the fat.

Italian Vegetable Soup Recipe

When I am actively trying to loose weight, it helps me to fill up on things that taste good and are not bad for me. A no brainer, right? Oftentimes, though, that is easier said than done. Here is my version of a soup that I got from Weight Watchers. Their version was a little bland. My version is tasty and good enough to serve your family and friends. It is non fat, high fiber and has no added starches or carbs.

As we used to say, "Try it, you'll like it!"



Italian Vegetable Soup



32 oz. Low Sodium, Low Fat Chicken Broth (that's a big box)

1 c. V8

1/3 c. shredded carrot

1 small can (app. 15 oz.) diced tomatoes

1/2 small onion, chopped

1/4 c. minced celery

2 lg. cloves garlic, minced (about 1 T.)

1/4 c. minced green pepper

1 med. zucchini squash, halved and thinly sliced

1 med. yellow squash, halved and thinly sliced

1 c. frozen baby broccoli florets

1/2 tsp. dried oregano

1 tsp. dried basil, or 2 T. fresh basil "chiffonade"

Put all of the ingredients into a medium to large, heavy soup pot. Bring to a boil. Turn down the heat and let cook 30 - 60 minutes on low. The veg. should be cooked through. Turn it off, Take your potato masher and "mash" the soup to thicken it. (You may use an immersion blender if you have one, or cool soup and blend it in the blender, but don't puree completely.)

Then, add:

1 big handful of chopped fresh baby spinach

1/2 c. chopped roasted red pepper (buy it in a jar either on the international isle or near the pickles)

1 tsp. of salt, or to taste

a few grindings of fresh black pepper

Bring the soup back up to boil, turn it down and let simmer 15 more minutes. Garnish with a little fresh basil if you have it. Sprinkle your bowl with a T. of parmesan cheese if you can afford the extra calories!

Let me say that I KNOW this is a lot of ingredients for one recipe, but here is how I look at it: You can eat on this all week, and it will keep you from overeating at meal times. Eat a cup before lunch and or dinner. It's very healthy and full of natural fiber.

If you want to use this for a main course, add a can of drained and rinsed kidney or cannelini beans or a cup of cooked, small pasta, like seashells or elbows. Just be sure to add that to your totals for the day.