Sunday, June 21, 2015

Easy - 113 Calorie - Broccoli, Potato, Leek Soup

I think we all look for a really easy meal once in a while.  One that is fast to cook, good for us and super low calorie too.  We are big fans of most of the NFL, NBA and NHL leagues.  So when the recent NBA championship tournament was going on, I needed something that would be nourishing and could be served on a tv tray so we could see all the games.    One of my all time favorite recipes is

Broccoli, Potato, Leek Soup

This recipe is especially easy and calls for ingredients that you will probably have on hand all the time, the best thing is that it is delicious and low calorie at the same time.  Only 113 calories for a 1c. portion.  Perfect.

Broccoli, Potato, Leek Soup
Eight 1 c. servings. 113 total calories per serving 5 saturated fat calories per serving.

2 tbsp. butter
1 1/2 c. sliced leeks ( white part ) Note: Onion can be used but leeks have a better flavor
2 tbsp. unbleached white flour
4 c. hot water
4 c. peeled and diced potatoes
1 tsp. salt
1/4 tsp ground pepper
2 c. broccoli flowerettes
2 c. skim (I used 2%) milk

In a soup pot, melt butter.  Mix in leeks, cover pot and cook slowly until leeks are soft.  Blend in flour and cook for a few seconds.  Remove pot from heat.  Add 1/2 c. of the hot water and blend thoroughly.  Add the remaining hot water, potatoes, salt and pepper.

Bring to a boil, reduce heat, and simmer partially covered, for about 40 minute or until potatoes are tender.  While the potatoes are cooking, steam the broccoli until it is tender.  Set aside.  Use a potato masher to break up the chunks of potatoes when they are soft.  Make sure they still have some chunks and texture.  Add 1 c. of the milk and blend well, slowly add the second c of milk 1/4 at a time.  Do not add so much milk that the soup becomes too thin. Soup should be thick. 
Mix in broccoli, adjust salt and pepper as needed.  Serve in ample size bowls topped with bacon bits, chives or green onions and shredded cheese.  I usually have some bacon bits and green onions chopped in the fridge and I use whatever shredded cheese I have on hand.

So filling and soooooooo good.

Perfect for those tv nights and so good for you.

Give it a try, I think your family will love it. 

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  1. I'm trying this today...looks so good!

  2. Just pinned it Marty. I love it plus the low calorie part too.

  3. This sounds so wonderful! Can't wait to try it. Thanks for sharing!

  4. Very timely thank you. It is winter here in Brisbane Australia and I have been looking for inspiring soup your blog by the way!

  5. I am on a diet and I tried this soup last night. Tasty and healthy! Highly recommended by me :)

  6. That looks tasty Marty! Thanks for joining Home Sweet Home!