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Thursday, January 22, 2015

[Healthy_Recipes_For_Diabetic_Friends] Skinny Broccoli Macaroni and Cheese Soup - 25.4g Carbs, 2.4g Fiber, 5g Sugar

Skinny Broccoli Macaroni and Cheese Soup - 25.4g Carbs, 2.4g Fiber, 5g Sugar

From: www.thefithousewife.com
Prep Time: 10 min
Cook Time: 25 min
Total Time: 35 min
Yield: 5 cups
Serving Size: 1 cup

4 oz dry whole wheat elbow macaroni
1 small onion, chopped
1 large carrot, chopped
1 celery stalk, chopped
2 cloves garlic, minced
1 Tbsp extra virgin olive oil
2-1/2 cups low sodium chicken broth (or vegetable broth)
1 cup skim milk
Pinch nutmeg
Salt and fresh ground pepper, to taste
2 cups broccoli florets, chopped into small pieces
1 cup shredded light sharp cheddar cheese

Bring a large pot of water to a boil.

While waiting for water to boil, heat olive oil in a large soup pot over medium heat and add chopped onion, carrot, celery, and garlic. Saute until soft, about 5 minutes.

Add pasta to boiling water and cook until al dente.

Add flour to the vegetables and stir until smooth. Slowly add chicken broth, milk, and nutmeg; whisking constantly. Set heat to medium-high, until it comes to a boil. Cover and cook on low for 10 minutes.

Add broccoli and stir well. Add salt and pepper to taste. Cook until broccoli is cooked to your liking, about 5-8 minutes.

Meanwhile drain cooked pasta and set aside. Once broccoli is cooked, add pasta to soup pot and mix well. Adjust flavor with salt and pepper if needed.

Spoon into individual bowls and top with shredded cheese.

Nutrition From: www.caloriecount.about.com
Servings: 5
Serving Size: 1 cup
Nutrition per Serving: 256 Calories, 66 Calories from Fat, 7.4g Total Fat, 2.9g Saturated Fat, 0g Trans Fat, 17mg Cholesterol, 436mg Sodium, 322mg Potassium, 25.4g Total Carbs, 2.4g Dietary Fiber, 5g Sugars, 21.3g Protein
Vitamin A 65% - Vitamin C 59% - Calcium 9% - Iron 7%
Nutrition Grade: B

Good points:
    Low in cholesterol
    Very high in phosphorus
    High in selenium
    Very high in vitamin A
    Very high in vitamin C