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Lean Recipe: Broccoli Soup

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Ingredients

1/2 cup chopped onion
1 tablespoon olive oil
1 tablespoon whole wheat flour
1/2 can chicken broth (5 ounces)
1/2 can water (5 ounces)
10 ounces frozen chopped broccoli
1/2 teaspoon tarragon
1/4 teaspoon garlic powder
1/4 teaspoon thyme
black pepper to taste
1 cup skim milk

Instructions

Saute onion in olive oil until soft.
Add flour and cook for one minute, stirring constantly.
Add chicken broth and water gradually and stir until well-blended.
Add broccoli and seasonings.
Bring to a boil. Reduce heat, cover and cook until broccoli is tender (about 15 minutes).
Add milk and simmer another 5 minutes.

This is a lean, nutrient-dense meal that is relatively low in calories.

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