Recipes: Creamy Broccoli Soup

Prep time: 30 to 45 minutes (includes cooking time)

Ingredients:

1 c. onion, diced
1 carrot, diced
1 celery stalk, diced
1 clove garlic, chopped
6 c. broccoli, chopped (about 2 crowns)
2 c. low sodium chicken broth
2 c. skim milk
ground black pepper to taste

Directions:

In a large soup pot, combine onion, carrot, celery, garlic, and chicken broth. Bring to a boil.
Add the broccoli, cover the pot, and cook for 5 to 10 minutes or until broccoli is tender.
Allow the soup to cool and transfer the soup to a blender. Add skim milk and blend until smooth.
Transfer soup back to the pot and reheat the mixture slowly until heated through.
Serves: 6

Serving size: about 1 cup

Nutritional analysis (per serving):

101 calories
8 g protein
1 g fat
0.5 g sat. fat
17 g carbohydrate
6 g fiber
3 mg cholesterol
142 mg sodium
169 mg calcium
1 mg iron
183 mcg folic acid

Nutritional analysis may vary depending on ingredient brands used.

This soup is high in folic acid because of the amount of broccoli used. Adequate folic acid intake is important, especially during the early weeks of pregnancy, to help prevent birth defects.