More than 15 years ago I lost 40 pounds. Weight Watchers did a terrific job helping me lose the weight, and started a life-long love of exercise and activity.
Most importantly, I learned to cook healthy meals. Not just for myself, but for family and friends.
Chunky Cream of Broccoli Soup
These days I firmly believe that Weight Watchers is tops when it comes to weight loss, but I also see people lose those extra pounds with online websites like SparkPeople and FitDay.Â
What makes these weight loss tools so successful?
Teaching people to keep a food journal, and learning to cook at home. The good sites all have a method for people to track their food intake, connect with other members, and recipe archives.
Cream of Broccoli Soup
Cooking healthy meals at home is easier than people think. A simple Google search for the ingredients you have on hand can produce almost any recipe you need, and learning a few calorie saving tips to apply to those recipes is even better.
This broccoli soup recipe is the perfect example of how to lighten up a creamy soup.
Chunky Cream of Broccoli Soup
Replace the cream or whole milk called for in your recipe with low fat milk – or even better, use low fat plain yogurt. I love the slight tang it adds, and the texture is denser, so it truly makes a creamy soup.
Whole milk weighs in at 150 calories per cup and 8 grams of fat. Low fat milk has 102 calories and 2.5 grams of fat. But if you want a really creamy soup, use nonfat or lowfat plain yogurt. Depending on the brand you buy it contains 110 calories and no added fat. Watch the nutrition label on nonfat yogurt, as it often has added sugar to replace the fat.
I hope you’ve enjoyed this first edition of Tasty Tip Tuesday. Add this tasty tip to your healthy cooking arsenal and you’ll have a good start on your path to cooking light. Enjoy!
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2 cloves garlic, chopped
- ½ cup fennel , chopped
- 10 ounces broccoli slaw
- 2 cups broccoli florets
- 32 ounces low sodium vegetable broth
- 4 cups water
- 2 large bay leaf
- 2 tablespoons tarragon, finely chopped
- ½ small lemon juice
- ½ cup low fat yogurt
- 8 tablespoons Parmesan cheese, shredded
Instructions
- Preheat a dutch oven or soup pot over medium high heat and add oil. When the oil is hot add the onion and cook for 5 minutes to soften.
- Add garlic, fennel, broccoli slaw, broth, water and bay leaves. Bring to a boil, the reduce heat to medium and simmer for 34 minutes until vegetables are tender. Remove bay leaves.
- In the meantime, steam florets until tender and set aside.
- When vegetables are tender, add tarragon and lemon juice. Puree in batches in a blender, or with an immersion blender (I recommend the immersion blender). Add Greek yogurt and incorporate into the soup. Season with salt and pepper to taste.
- Add broccoli florets and pour into bowls, and top with Parmesan cheese.
Notes
Calories: 190 Weight Watchers PointsPlus 5 Total Fat: 9.91g Cholesterol: 8mg Sodium: 770mg Total Carbs: 18.48g Dietary Fiber: 3.76g Sugars: 7.93g Protein: 8.87g
Need a few more tips to lighten up your recipes? Check out my Top 10 Tips to Lighten Up Your Recipes page.
The statements made here are strictly my opinion and are not meant to replace medical advice from your physician. Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to me that I provide you with accurate information.
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{ 28 comments… read them below or add one }
This soup looks so delicious. I love cream of broccoli soup, but I often avoid it because of the calories!
Stephanie @ Eat. Drink. Love. recently posted…Skinny Chicken Enchiladas
This looks so good. I love soup.
Christine recently posted…Pan Fried Catfish
It is a terrific tip! I’m having a great time with the challenge of making dishes healthy without compromising the flavor! Thanks for the tip – I usually use skim milk or fat free half-n-half, but I never thought to reach for the yogurt!
Ann recently posted…Sausage and Mash with Onion Gravy
Not only is the soup light and healthy it is also delicious with wonderful flavours. Thanks for sharing
easyfoodsmith recently posted…SATURN MIDNIGHT MOON CAKE – EGGLESS CHOCOLATE CAKE
I have tried only creamed cauliflower soup, though I guess that broccoli also would be really lovely.
Medeja recently posted…IndiÅ¡ka kario pasta/ Indian curry paste
I just love cream of broccoli soup! Haven’t had a bowl of it in forever!
Peggy recently posted…Crab-Stuffed Salmon w/ Corn Red Pepper Relish, Garlic Mashed Potatoes, & Lemon-Thyme Beurre Blanc
This sounds great Kristi. Would I get the same creamy effect if I used soy milk!
Sandra recently posted…Elegant White Cake with Swiss Meringue Buttercream
I’ve used both soy and coconut milk in my creamy soups and I think they work well. Not quite as creamy as yogurt, but better than lowfat milk since the texture is thicker. My daughter-in-law can’t have dairy, so we often improvise.
Great recipe! who doesn’t love broc & cheese
Looks beautiful, and I love that it used yogurt!
Kiri W. recently posted…Mint And Coriander Chutney
I love the idea of using low fat yogurt as a substitute for cream. Your sound sounds wonderful!
Liz recently posted…Cookie Dough Dip~
I would prefer yogurt (or soya milk) to create a creamy soup. Your broccoli soup looks really tasty.
Angie@Angie’s Recipes recently posted…Black-eyed Pea Salad with Prosciutto
I cannot remember the last time I had cream of broccoli soup! This makes me want to try it again. Thank you for sharing the recipe!
kale @ tastes good to me! recently posted…celebratory eggs
I agree, it’s always much healthier to eat at home. And a filling soup also helps cut down on the amount you would otherwise eat.
Cucina49 recently posted…Vintage Gourmet: Prawn Curry
I love eating out, but I much prefer knowing what’s in my food. We were just talking about soups as an appetizer at work. It really does fill you up.
great recipe! It’s nice to be able to have some of the warm, wintry classics without all the calories.
I love broccoli soup!!! This recipe sounds delish and healthy! Look forward to trying this soon! Great post!
Carmen recently posted…Queens Food Swap: My first Food Swap Experience!
Never thought of using yogurt for the creaminess. My low calorie trick is fat free evaporated milk as the substitute. I will have to give yogurt a try too.
That’s a great idea too. If you didn’t want the slight tang of yogurt, evaporated milk would be great. I’ll try that with my next cream soup. Have a good weekend!
Oh! I like the idea of using yogurt in this soup.
Hope you are having a fabulous week Kristi
Juliana recently posted…CHICKEN WITH SHISO
lovely looking soup
torviewtoronto and createwithmom recently posted…Chocolate cake with whipped cream icing
Love the tips for lightening up soup, Kristi, and love this broccoli delight in a bowl. Aren’t immersion blenders the best invention ever!
Hester @ Alchemy in the Kitchen recently posted…Carrot, Cinnamon and Coconut Scones – a vanishing act!
I couldn’t live without mine. After the last time a soup exploded all over the kitchen in my blender, I bought my immersion blender. It was worth every penny.
Even my mum had participated in the weight watchers program. she was realy motivated and after that she started to cook differently at home. it surely did her good.
Your broccoli cream soup looks tempting. I pretty much make mine the same way like yours. what I never add in fennel and lemon juice. I ll have to try it your way! =)
thx for sharing, wish u a nice weekend! =)
I really liked the fennel, it adds a nice mild flavor to the soup. Weight Watchers is a wonderful resource for weight loss.
Great idea to add the yogurt will have to try this soon!
clauda @Whats Cookin Italian Style Cuisine recently posted…Microwave Potato Chips Recipe Plus Video
Cream of broccoli soup is a personal favorite of mine but usually it has so much fat I tend to skip it. Thanks for doing a lightened up version
Food Jaunts recently posted…Indian Spiced Rack of Lamb
I love a healthy soup, and this is one way I can get my husband to eat his broccoli.