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Creamy Broccoli Soup & Salad with Chicken

Prep Time: 90 minutes

 

Servings: 1

 

Ingredients:

1/8 whole medium onion

Parsley to taste

1/8 cup skim milk

Salt to taste

garlic powder to taste

1 cup arugula (rocket)

1/2 cup fresh spinach leaves

2 tbsp light salad dressing

1/3 oz reduced fat feta

1 1/3 cup fresh broccoli

1/2 cup reduced sodium vegetable broth

2 tbsp fat free cream

1/2 tsp cornstarch

Crushed cayenne pepper to taste

1/2 tsp lemon juice

1/2 medium tomato

1 1/2 chicken breast (1 breast is 4 oz)

1/2 cucumber

 

Directions:

Salad:

  1. Thoroughly bake chicken and allow to cool then dice.
  2. Combine diced chicken, arugula, spinach, tomato, cucumber, feta, and dressing.

Soup:

  1. Place chopped broccoli, onion, broth, and parsley in a saucepan. Bring to a boil. Cover tightly and simmer for 45 minutes.
  2. When vegetables are close to completion, stir together half and half, milk, and cornstarch until smooth. Set aside.
  3. Remove vegetables from heat and uncover. Puree hot cooked mixture in blender, in batches, until smooth. Then, return to pan.
  4. Stir in half and half mixture, salt, cayenne pepper, garlic powder, and lemon juice. Bring up to a simmer, cover, and cook for 15 minutes.
  5. Taste and correct seasonings, if necessary, and serve.

 

*For gluten and soy free, check food labels for these ingredients as products may vary.

 

Tips:

4 oz (115g) Broccoli = 1 1/3 cup

1/8 medium Onion = 1/8 cup

4 oz (125mL) Broth = 1/2 cup

1/2 oz Spinach = 1/2 cup

3/4 oz Arugula = 1 cup

1 fl oz (30mL) Milk = 1/8 cup

1/3 oz (10g) Feta = 1 tbsp. + 1 tsp.

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