Your family’s bones are some of the most important parts of their anatomies anatomy and boosting their calcium intake is a necessary part of any healthy diet. Have them asking time and again for this favourite soup and give their bodies the calcium boost it needs with this soup favourite.
Canadian-Smooth Broccoli and Cheddar Cheese Soup
Preparation time: 10 minutes tops
Cooking time: 20-23 minutes
Total time: 30-33 minutes
1 onion, chopped
2 tablespoons (30 ml) Italian Dressing of your choice
1 can (10 fluid ounces/284 ml) 25% less sodium chicken broth
2 broth cans (20 fluid ounces/568 ml) of water
4 cups (1 litre) chopped broccoli
1 cup (250 ml) skim milk
½ cup (12 ml) instant white rice, uncooked
1 cup (250 ml) shredded Cheddar Cheese (light), made with 2% milk
Combine onion and Italian Dressing in large saucepan and cook until onion is tender to touch
Add chicken broth, water and broccoli, bring to a steady boil, cooking for 8-11 minutes, or until broccoli is tender to fork
Stir in milk and rice, then reduce the heat to medium and cook for 5-6 minutes
Pour the resulting soup, in batches, into blender or food processor; cover and blend until completely smooth.
Return the smooth soup to the saucepan, cook on low heat until heated through.
Serve in soup bowl topped with cheddar cheese
Will make six hearty servings of 250 ml each
Calories: 140; Fat 5 grams; Cholesterol 15mg; sodium 500mg; Carbohydrate 15 grams; Fibre 2 grams; sugars 5 grams; Protein 10 grams; Vitamin A 10%DV; Vitamin C 70%DV; Calcium 25%DV; Iron 4%DV
Try substituting 4 cups of cauliflower, 5 cups of carrots, or even 5 cups of potatoes for a different taste
To spice it up add the toasted or untoasted whole grain bread or roll of your hearts desire
