Diabetic Cooking

Soups & Stews

Creamy potato-broccoli soup

Preparation time: 25 minutes. Cooking time: 30–40 minutes.
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Ingredients

  • 1 can (14 ounces) fat-free, reduced-sodium chicken broth
  • 1 large onion, chopped
  • 4 medium potatoes (about 7 ounces each), peeled and coarsely diced
  • 1 1/2 cups fat-free half-and-half
  • 2 teaspoons butter-flavor granules(such as Butter Buds)
  • 1/2 teaspoon salt
  • 1/8 teaspoon black pepper
  • 10-ounce package frozen chopped broccoli, partially thawed
  • 1/2 cup finely shredded reduced-fat sharp Cheddar cheese
  • 1/2 cup chopped green onions

Directions

Combine chicken broth, chopped onion, and diced potatoes in a large pan. Cover, bring to a boil, reduce heat to a simmer, and cook for 20–25 minutes, or until potatoes are very tender when pierced with a fork. Drain off liquid and reserve. Remove 2 cups of potato and onion mixture and set aside. In the pan, mash the remaining potato mixture with an electric mixer. Mix in cooking liquid. Whisk in half-and-half, butter-flavor granules, salt, and pepper. Break apart broccoli. Stir broccoli and reserved potatoes and onions into soup. Return to stove, cover, and cook at a gentle simmer for 10–15 minutes, or until soup is heated through and broccoli is tender; stir periodically to prevent sticking. Spoon 1 cup into each bowl and sprinkle with cheese and chopped green onions.

Yield: 6 1/2 cups. Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 182, Carbohydrates: 33 g, Protein: 8 g, Fat: 2 g, Saturated Fat: 2 g, Sodium: 390 mg, Fiber: 5 g

Exchanges per serving: 2 starch, 1/2 vegetable, 1/2 fat. Carbohydrate choices: 2 1/2.


This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.