Creamy potato–broccoli soup

Preparation time: 25 minutes
Cooking Time: 30-40 minutes

1 can (14 ounces) fat-free, reduced-sodium chicken broth
1 large onion, chopped
4 medium potatoes (about 7 ounces each), peeled and coarsely diced
1 1/2 cups fat-free half-and-half
2 teaspoons butter-flavor granules (such as Butter Buds)
1/2 teaspoon salt
1/8 teaspoon black pepper
10-ounce package frozen chopped broccoli, partially thawed
1/2 cup finely shredded reduced-fat sharp Cheddar cheese
1/2 cup chopped green onions

Combine chicken broth, chopped onion, and diced potatoes in a large pan. Cover, bring to a boil, reduce heat to a simmer, and cook for 20–25 minutes, or until potatoes are very tender when pierced with a fork. Drain off liquid and reserve. Remove 2 cups of potato and onion mixture and set aside. In the pan, mash the remaining potato mixture with an electric mixer. Mix in cooking liquid. Whisk in half-and-half, butter-flavor granules, salt, and pepper. Break apart broccoli. Stir broccoli and reserved potatoes and onions into soup. Return to stove, cover, and cook at a gentle simmer for 10–15 minutes, or until soup is heated through and broccoli is tender; stir periodically to prevent sticking. Spoon 1 cup into each bowl and sprinkle with cheese and chopped green onions.

Yield: 6 1/2 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 182
Carbohydrate: 33 g
Protein: 8 g
Fat: 2 g
Saturated fat: 2 g
Sodium: 390 mg
Fiber: 5 g
Exchanges per serving: 2 starch, 1/2 vegetable, 1/2 fat
Carbohydrate choices: 2 1/2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

Source: http://diabetesselfmanagement.com