BROCCOLI CHEDDAR CHOWDER

Ingredients
• 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
Preparation
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
Per serving: 205 calories; 9 g fat (4 g sat, 3 g mono); 21 mg cholesterol; 23 g carbohydrates; 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 Serving
Exchanges: 1 starch, 1 vegetable, 1 high-fat meat