This light chowder, flecked with the green of broccoli and the red of unpeeled new potatoes, is as delightful in appearance as it is in flavor.
1-1/4 pounds broccoli, separated into florets and stalks
1/2 pound unpeeled red potato, diced
1 small onion, chopped
1-1/2 cups water
2 cups low-fat (1%) milk
1/4 cup flour
1 teaspoon tarragon
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup shredded Monterey jack cheese
1/2 cup minced red bell pepper
1. Trim the tough bottom off of the broccoli stalks. With a paring knife, peel the remainder of the stalk and thinly slice crosswise.
2. In a large saucepan, combine the broccoli florets and stalks, the potato, onion, and water. Cover and bring to a boil over high heat. Reduce to a simmer, cover, and cook until the broccoli is tender, about 5 minutes.
3. In a small bowl, whisk the milk into the flour. Add the milk mixture to the broccoli along with the tarragon, salt, and black pepper. Stirring constantly, cook until the mixture comes to a boil and is thickened, about 7 minutes.
4. Ladle the hot soup into bowls and sprinkle each serving with some jack cheese. Top with minced bell pepper.
Makes 4 servings.
Per serving: 201 calories, 4.2g total fat (2.3g saturated), 11mg cholesterol, 6g dietary fiber, 32g carbohydrate, 12g protein, 430mg sodium.