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Recipe Swap

Posted by on Jan. 20, 2009 at 5:54 PM
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I'm always looking for new things to make, so I thought that anyone else who would like some new recipes could post one (or more) that they like, then everyone could have a few new recipes to add to their collection. 

by on Jan. 20, 2009 at 5:54 PM
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DanaW
by Group Owner on Jan. 20, 2009 at 6:01 PM

We have been trying to eat extra healthy lately, so I looked around online for some recipes that looked good.  I found a bunch of good recipes on a website called Eating Well, and my favorite one that the whole family likes is Broccoli Cheese Chowder.  Here is the recipe I have, but when I make it I leave out the cayenne pepper and dry mustard, and add some extra potatoes, and usually a little water to thin it out some. 

Makes 6 servings, 1 cup each

ACTIVE TIME: 45 minutes

TOTAL TIME: 1 hour 5 minutes

EASE OF PREPARATION: Moderate

1 tablespoon extra-virgin olive oil
1 large onion, chopped
1 large carrot, diced
2 stalks celery, diced
1 large potato, peeled and diced
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
2 14-ounce cans vegetable broth or reduced-sodium chicken broth
8 ounces broccoli crowns (see Ingredient Note), cut into 1-inch pieces, stems and florets separated
1 cup shredded reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt

1. Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes.
2. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan.
3. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes. Season with salt.

NUTRITION INFORMATION: Per serving: 205 calories; 9 g fat (4 g sat, 3 g mono); 21 mg cholesterol; 23 g carbohydrate; 9 g protein; 4 g fiber; 508 mg sodium; 436 mg potassium.
Nutrition bonus: Vitamin C (61% daily value), Vitamin A (64% dv), Calcium (34% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 starch, 1 vegetable, 1 high-fat meat

TIP: Ingredient note: Most supermarkets sell broccoli crowns, which are the tops of the bunches, with the stalks cut off. Although crowns are more expensive than entire bunches, they are convenient and there is considerably less waste.

MAKE AHEAD TIP: Prepare through Step 2. Cover and refrigerate for up to 2 days or freeze for up to 2 months.

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