Lightened-Up Broccoli and Cheese Soup

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I have become a blogaholic in my old age. OK, maybe I am just catching on with the rest of humanity. But I saw this fun little thing today on boomama‘s blog and thought it would be fun to share one my favorite recipes. This one makes me all warm and tingly inside and my tummy extremely happy!

My sweet friend Laurie from 3FC posted this awesome broccoli and cheese soup recipe, which she found in Cooking Light and modified for the South Beach Diet. Laurie is a queen and has lost almost 100 lbs. She is my hero. Anyway, I’ve also changed the recipe slightly, mostly because it calls for pureeing part of it and I smashed my blender to pieces on the pantry floor and don’t have a food processor. I like it chunky anyway.

Broccoli and Cheese Soup

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Yield: 6 servings

Serving Size: 1 1/3 cup

Calories per serving: 203

Fat per serving: 6.3

This lightened-up soup is from a 2002 issue of Cooking Light


  • Cooking spray
  • 1 c. chopped onion
  • 2 garlic cloves, minced
  • 3 c. fat-free, less-sodium chicken broth
  • 1 (16-ounce) package broccoli florets (Or two heads, chopped fine)
  • 2 1/2 c. skim milk
  • 1/3 c. whole wheat flour
  • 1/4 tsp. black pepper
  • 6 oz. Velveeta shreds (or regular block Velveeta, cubed)
  • 2 oz. lowfat sharp cheddar cheese


Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.

Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5-10 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts.

Added to Ingredient Spotlight: Broccoli

One thought on “Lightened-Up Broccoli and Cheese Soup

  1. Ahh, thanks, Jessie! What sweet things to say! 🙂 I love that soup too! Cooking Light rocks…and that recipe was one of the ones that got me to actually enjoy eating veggies. Broccoli is now my favorite vegetable! 😀 (((hugs))) You’re MY hero for all the amazing reading you do! I hope one day to read even half the high-quality things you read! 🙂

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