Creamy South Beach Broccoli Chowder
Dive into the rich, velvety goodness of this Creamy South Beach Broccoli Chowder, a heart-healthy delight inspired by the South Beach Diet. Packed with the nutritious green goodness of broccoli, this soup is not only gentle on your waistline but also bursting with flavor. The combination of sautéed leeks and celery adds a subtle sweetness that balances the earthy broccoli. Evaporated skim milk creates a creamy texture without the extra fat, making this chowder a wholesome choice for the whole family. Perfect as a light lunch or a comforting dinner, this soup is sure to become a family favorite, just as it has in mine. Enjoy a bowl of vibrant green nourishment that is both satisfying and delightful!
6
Servings
137
Calories
9
Ingredients
Ingredients
Broccoli
1 1/2 (small heads, cut into florets (about 3 pounds))
Canola oil
3 (tablespoons)
Leeks
1 1/2 (cups, sliced (white part only))
Celery
3/4 (cup, sliced)
Chicken broth
1 1/2 (quarts, fat-free)
Evaporated skim milk
3 (cups)
Cornstarch
1/3 (cup)
Fresh thyme
1 1/2 (teaspoons, chopped)
Ground pepper
to taste
Instructions
1
Begin by cutting the broccoli into small florets and place them aside. Trim and discard the tough skins from the broccoli stems, then coarsely chop them.
2
In a medium saucepan over medium-low heat, warm the canola oil.
3
Add the sliced leeks and celery to the saucepan and sauté for about 8 minutes, until the leeks are soft and translucent.
4
Next, add the chopped broccoli stems along with the chicken broth. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 15 minutes.
5
Add the broccoli florets to the pot and continue to simmer for an additional 10 minutes until the broccoli is tender.
6
Use a food processor or blender to puree the soup mixture until smooth. Return the pureed soup to the saucepan.
7
In a small bowl, whisk together 1 cup of the evaporated skim milk with the cornstarch until it is smooth and free of lumps.
8
Gradually pour the cornstarch mixture into the broccoli soup, stirring constantly over medium heat to ensure even mixing.
9
Stir in the remaining evaporated skim milk, chopped fresh thyme, and ground pepper. Continue to cook and stir until the soup thickens and begins to bubble, about 2 additional minutes.
Nutrition Information
3.3g
Fat
18.3g
Carbs
6.7g
Protein
3g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Creamy South Beach Broccoli Chowder?
It is a rich, velvety, heart-healthy soup inspired by the South Beach Diet, featuring broccoli, leeks, and celery.
How many calories are in one serving of this chowder?
There are 137 calories per serving.
Is this recipe suitable for a low-fat diet?
Yes, it is designed to be low-fat, containing only 3.3g of fat per serving.
How many servings does this recipe yield?
This recipe makes 6 servings.
What are the primary vegetables used in this soup?
The main vegetables are broccoli (stems and florets), leeks, and celery.
How do I prepare the broccoli for this recipe?
Cut the broccoli into small florets and set aside, then trim the tough skins from the stems and coarsely chop them.
Can I make this soup vegetarian?
Yes, although the recipe calls for fat-free chicken broth, you can substitute it with vegetable broth to make it vegetarian.
How long should I sauté the leeks and celery?
Sauté them in canola oil for about 8 minutes until they are soft and translucent.
What is the first step in cooking the broccoli?
Add the chopped broccoli stems to the saucepan with chicken broth and simmer for 15 minutes.
When should I add the broccoli florets to the pot?
Add the florets after the stems have simmered for 15 minutes, then continue simmering for another 10 minutes.
How is the creamy texture achieved without heavy cream?
The texture is created by pureeing the vegetables and adding evaporated skim milk thickened with cornstarch.
How do I puree the soup?
Use a food processor or blender to puree the soup mixture until it is smooth.
What is the purpose of the cornstarch?
Cornstarch acts as a thickening agent to give the chowder its characteristic consistency.
How do I incorporate the cornstarch into the soup?
Whisk the cornstarch with 1 cup of evaporated skim milk until smooth before gradually pouring it into the soup.
What herbs are used for seasoning?
The recipe uses 1 1/2 teaspoons of chopped fresh thyme.
How much fiber is in a serving of this chowder?
Each serving contains 3g of fiber.
What type of milk is recommended for this recipe?
The recipe calls for 3 cups of evaporated skim milk.
How much protein does this soup provide?
There are 6.7g of protein per serving.
How do I know when the soup is finished cooking?
Continue cooking and stirring until the soup thickens and begins to bubble, which takes about 2 minutes after adding the final ingredients.
What part of the leeks should be used?
Only the white parts of the leeks should be sliced and used for this recipe.
Is there a specific oil recommended for sautéing?
Yes, 3 tablespoons of canola oil are used to sauté the vegetables.
How many carbohydrates are in this dish?
There are 18.3g of carbohydrates per serving.
Can I use ground pepper in this recipe?
Yes, ground pepper is added to taste for seasoning.
Is this recipe considered a comfort food?
Yes, it is tagged as a comfort food that is also healthy and diet-friendly.
How much broccoli is needed?
You will need 1 1/2 small heads of broccoli, which is approximately 3 pounds.
What is the total count of ingredients?
The recipe requires 9 ingredients in total.
Is this recipe suitable for the South Beach Diet?
Yes, it is specifically inspired by and suitable for the South Beach Diet.
What is the prep for the celery?
The celery should be sliced, totaling 3/4 cup.
Can this be served as a main course?
It is perfect as a light lunch or a comforting dinner.
What is the overall flavor profile of this chowder?
It features a balance of earthy broccoli with a subtle sweetness from sautéed leeks and celery.