365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Broccoli Cheese Soup - 13.4g Carbs, 4.7g Fiber, 3.5g Sugar From: America's Test Kitchen Season 12: Soup and Bread from Scratch We were after a soup with pure broccoli flavor that wasn’t hiding behind the cream or the cheese. Overcooked broccoli has a sulfurous flavor, but we discovered when we cooked our broccoli beyond the point of just overcooked—for a full hour—those sulfur-containing compounds broke down, leaving behind intense, nutty broccoli. Its texture was fairly soft, but that was perfect for use in a soup. Adding baking soda to the pot sped up the process, shortening the broccoli’s cooking time to a mere 20 minutes. A little spinach lent bright green color to the soup without taking over the flavor. After adding cheddar and Parmesan, we had a soup so full of flavor and richness that it didn’t even need the cream. When simply adding more broccoli didn’t generate enough vegetable flavor in our soup, we did some further research—and then threw out the rule book on vegetable cookery. To make a vegetarian version of this soup, substitute vegetable broth for the chicken broth. Serves: 6 to 8 (Nutrition below for 6 servings) 2 Tbsp unsalted butter 2 lb broccoli, florets roughly chopped into 1-inch pieces, stems trimmed, peeled, and cut into 1/4-inch-thick slices 1 medium onion, roughly chopped (about 1 cup) 2 medium garlic cloves, minced or pressed through garlic press (about 2 tsp) 1 1/2 teaspoons dry mustard powder Pinch cayenne pepper Table salt 3 – 4 cups water 1/4 tsp baking soda 2 cups low-sodium chicken broth (see note) 2 oz baby spinach (2 loosely packed cups) 3 oz sharp cheddar cheese, shredded (3/4 cup) 1 1/2 oz Parmesan cheese, grated fine (about 3/4 cup), plus extra for serving Ground black pepper 1. Heat butter in large Dutch oven over medium-high heat. When foaming subsides, add broccoli, onion, garlic, dry mustard, cayenne, and 1 teaspoon salt. Cook, stirring frequently, until fragrant, about 6 minutes. Add 1 cup water and baking soda. Bring to simmer, cover, and cook until broccoli is very soft, about 20 minutes, stirring once during cooking. 2. Add broth and 2 cups water and increase heat to medium-high. When mixture begins to simmer, stir in spinach and cook until wilted, about 1 minute. Transfer half of soup to blender, add cheddar and Parmesan, and process until smooth, about 1 minute. Transfer soup to medium bowl and repeat with remaining soup. Return soup to Dutch oven, place over medium heat and bring to simmer. Adjust consistency of soup with up to 1 cup water. Season to taste with salt and pepper. Serve, passing extra Parmesan separately. Nutrition From: www.caloriecount.about.com Servings: 6 Serving Size: 406 g Nutrition per Serving: 185 Calories, 98 Calories from Fat, 10.9g Total Fat, 6.4g Saturated Fat, 0g Trans Fat, 30mg Cholesterol, 345mg Sodium, 13.4g Total Carbs, 4.7g Dietary Fiber, 3.5g Sugars, 11.5g Protein Vitamin A 43% - Vitamin C 233% - Calcium 26% 0 Iron 9% Nutrition Grade: A Good points: High in calcium High in phosphorus Very high in riboflavin Very high in vitamin A Very high in vitamin B6 Very high in vitamin C Bad points: High in saturated fat

Friday, October 11, 2013

[Healthy_Recipes_For_Diabetic_Friends] Broccoli Cheese Soup - 13.4g Carbs, 4.7g Fiber, 3.5g Sugar From: America's Test Kitchen Season 12: Soup and Bread from Scratch We were after a soup with pure broccoli flavor that wasn’t hiding behind the cream or the cheese. Overcooked broccoli has a sulfurous flavor, but we discovered when we cooked our broccoli beyond the point of just overcooked—for a full hour—those sulfur-containing compounds broke down, leaving behind intense, nutty broccoli. Its texture was fairly soft, but that was perfect for use in a soup. Adding baking soda to the pot sped up the process, shortening the broccoli’s cooking time to a mere 20 minutes. A little spinach lent bright green color to the soup without taking over the flavor. After adding cheddar and Parmesan, we had a soup so full of flavor and richness that it didn’t even need the cream. When simply adding more broccoli didn’t generate enough vegetable flavor in our soup, we did some further research—and then threw out the rule book on vegetable cookery. To make a vegetarian version of this soup, substitute vegetable broth for the chicken broth. Serves: 6 to 8 (Nutrition below for 6 servings) 2 Tbsp unsalted butter 2 lb broccoli, florets roughly chopped into 1-inch pieces, stems trimmed, peeled, and cut into 1/4-inch-thick slices 1 medium onion, roughly chopped (about 1 cup) 2 medium garlic cloves, minced or pressed through garlic press (about 2 tsp) 1 1/2 teaspoons dry mustard powder Pinch cayenne pepper Table salt 3 – 4 cups water 1/4 tsp baking soda 2 cups low-sodium chicken broth (see note) 2 oz baby spinach (2 loosely packed cups) 3 oz sharp cheddar cheese, shredded (3/4 cup) 1 1/2 oz Parmesan cheese, grated fine (about 3/4 cup), plus extra for serving Ground black pepper 1. Heat butter in large Dutch oven over medium-high heat. When foaming subsides, add broccoli, onion, garlic, dry mustard, cayenne, and 1 teaspoon salt. Cook, stirring frequently, until fragrant, about 6 minutes. Add 1 cup water and baking soda. Bring to simmer, cover, and cook until broccoli is very soft, about 20 minutes, stirring once during cooking. 2. Add broth and 2 cups water and increase heat to medium-high. When mixture begins to simmer, stir in spinach and cook until wilted, about 1 minute. Transfer half of soup to blender, add cheddar and Parmesan, and process until smooth, about 1 minute. Transfer soup to medium bowl and repeat with remaining soup. Return soup to Dutch oven, place over medium heat and bring to simmer. Adjust consistency of soup with up to 1 cup water. Season to taste with salt and pepper. Serve, passing extra Parmesan separately. Nutrition From: www.caloriecount.about.com Servings: 6 Serving Size: 406 g Nutrition per Serving: 185 Calories, 98 Calories from Fat, 10.9g Total Fat, 6.4g Saturated Fat, 0g Trans Fat, 30mg Cholesterol, 345mg Sodium, 13.4g Total Carbs, 4.7g Dietary Fiber, 3.5g Sugars, 11.5g Protein Vitamin A 43% - Vitamin C 233% - Calcium 26% 0 Iron 9% Nutrition Grade: A Good points: High in calcium High in phosphorus Very high in riboflavin Very high in vitamin A Very high in vitamin B6 Very high in vitamin C Bad points: High in saturated fat

Broccoli Cheese Soup - 13.4g Carbs, 4.7g Fiber, 3.5g Sugar

From: America's Test Kitchen Season 12: Soup and Bread from Scratch

We were after a soup with pure broccoli flavor that wasn't hiding behind the cream or the cheese. Overcooked broccoli has a sulfurous flavor, but we discovered when we cooked our broccoli beyond the point of just overcooked—for a full hour—those sulfur-containing compounds broke down, leaving behind intense, nutty broccoli. Its texture was fairly soft, but that was perfect for use in a soup. Adding baking soda to the pot sped up the process, shortening the broccoli's cooking time to a mere 20 minutes. A little spinach lent bright green color to the soup without taking over the flavor. After adding cheddar and Parmesan, we had a soup so full of flavor and richness that it didn't even need the cream.

When simply adding more broccoli didn't generate enough vegetable flavor in our soup, we did some further research—and then threw out the rule book on vegetable cookery.

To make a vegetarian version of this soup, substitute vegetable broth for the chicken broth.
Serves: 6 to 8 (Nutrition below for 6 servings)

2 Tbsp unsalted butter
2 lb broccoli, florets roughly chopped into 1-inch pieces, stems trimmed, peeled, and cut into 1/4-inch-thick slices
1 medium onion, roughly chopped (about 1 cup)
2 medium garlic cloves, minced or pressed through garlic press (about 2 tsp)
1 1/2 teaspoons dry mustard powder
Pinch cayenne pepper
Table salt
3 – 4 cups water
1/4 tsp baking soda
2 cups low-sodium chicken broth (see note)
2 oz baby spinach (2 loosely packed cups)
3 oz sharp cheddar cheese, shredded (3/4 cup)
1 1/2 oz Parmesan cheese, grated fine (about 3/4 cup), plus extra for serving
Ground black pepper

1. Heat butter in large Dutch oven over medium-high heat. When foaming subsides, add broccoli, onion, garlic, dry mustard, cayenne, and 1 teaspoon salt. Cook, stirring frequently, until fragrant, about 6 minutes. Add 1 cup water and baking soda. Bring to simmer, cover, and cook until broccoli is very soft, about 20 minutes, stirring once during cooking.

2. Add broth and 2 cups water and increase heat to medium-high. When mixture begins to simmer, stir in spinach and cook until wilted, about 1 minute. Transfer half of soup to blender, add cheddar and Parmesan, and process until smooth, about 1 minute. Transfer soup to medium bowl and repeat with remaining soup. Return soup to Dutch oven, place over medium heat and bring to simmer. Adjust consistency of soup with up to 1 cup water. Season to taste with salt and pepper. Serve, passing extra Parmesan separately.

Nutrition From: www.caloriecount.about.com
Servings: 6
Serving Size: 406 g
Nutrition per Serving: 185 Calories, 98 Calories from Fat, 10.9g Total Fat, 6.4g Saturated Fat, 0g Trans Fat, 30mg Cholesterol, 345mg Sodium, 13.4g Total Carbs, 4.7g Dietary Fiber, 3.5g Sugars, 11.5g Protein
Vitamin A 43% - Vitamin C 233% - Calcium 26% 0 Iron 9%
Nutrition Grade: A

Good points:
    High in calcium
    High in phosphorus
    Very high in riboflavin
    Very high in vitamin A
    Very high in vitamin B6
    Very high in vitamin C

Bad points:
    High in saturated fat