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Broccoli and Cheese Soup

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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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