1 cup chopped onion
2 teaspoons minced garlic
3 cups fat-free, low-sodium chicken broth
1 pound fresh broccoli or (16 ounce package), chopped
1 cup carrots, chopped
2 ½ cups 2% reduced-fat milk
1/3 cup all-purpose flour
¼ teaspoon black pepper
8 ounce light process cheese, cubed
¼ cup Parmesan cheese
Heat a large nonstick saucepan coated with cooking spray over medium heat
Add onion and garlic; sauté 3 minutes or until caramelized.
Add broth, broccoli and carrots.
Bring to a boil over medium-high heat.
Reduce heat and cook for 10 minutes
Combine flour and milk. Stir with a whisk until well blended.
Add milk to mixture.
Cook 5 minutes until is it slightly thick, stirring constantly.
Remove from heat, add pepper and cheese, and stir until the cheese melts.
A serving of 1 1/3 cups has 203 calories and you gain your dairy and a vegetable in your diet.
For your party, serve in a slow cooker and a miniature bread bowl if desired.
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