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    Recipes

    Broccoli Soup | The Broccoli And Everything Salad | Broccoli Baked Potatoes |
    Pasta Primavera

    BROCCOLI SOUP

    Our Advice: Journal as 1 cup cream-based soup

    1 1/2 cups chopped broccoli (or 10-ounce pkg. frozen broccoli)
    1/4 cup diced celery
    1/4 cup chopped onion
    1 cup low sodium chicken broth
    2 cups nonfat milk
    2 Tbsp. cornstarch
    1/4 tsp. salt
    Dash pepper
    Dash ground thyme
    1/4 cup grated Swiss cheese

    • Place vegetables and broth in saucepan.
    • Bring to boil, reduce heat, cover, and cook until vegetables are tender (about 8 minutes).
    • Mix milk, cornstarch, salt, pepper, and thyme; add to cooked vegetables.
    • Cook, stirring constantly, until soup is lightly thickened and mixture just begins to boil.
    • Remove from heat. Add cheese and stir until melted.

    This is an official 5 A Day recipe.

    Yield: 4 servings. (1 cup each)

    Nutritional analysis per serving: calories 115, cholesterol 10 mg, sodium 255 mg, fat 3 g, calories from fat 24%.

    THE BROCCOLI AND EVERYTHING SALAD

    Our Advice: Journal as one portion side salad, mixed + 1/4 cup dried fruit

    3 cups raw broccoli, chopped
    1 cup seedless raisins
    2 strips lean Canadian bacon
    1/2 cup red onion, chopped
    Vegetable dressing (recipe follows)

    Vegetable Dressing:
    1/4 cup low-calorie mayonnaise
    1/2 cup plain nonfat yogurt
    1/4 cup sugar
    1/2 tsp. vinegar

    • In large bowl, combine chopped broccoli, raisins, cooked diced bacon, and raw chopped onions.
    • Combine dressing ingredients and stir well.
    • Add dressing to combined ingredients, and stir to coat evenly.

    Yield: 4 servings

    Nutritional analysis per serving: calories 268; fat 6 g, calories from fat 19%, cholesterol 10.2 g, fiber 3 g, sodium 303 mg.

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