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Broccoli Chowder

Ingredients

• 1 ¼ to 1 ½ pounds fresh broccoli
  or 2 packages (10 ounces each) frozen chopped

• 6 medium to large potatoes, peeled and diced

• 3 medium onions, chopped

• ½ cup chopped fresh parsley

• Water

• 2 cups skim milk

• ½ teaspoon dried basil

• Cayenne pepper, to taste

Method:

1. If you are using fresh broccoli, peel the stems, but do not chop.

2. Place the broccoli in a large stockpot with about 1 ½ inches of water and cover.

3. Cook over medium heat until tender-crisp, about 10 minutes.

4. Cook frozen broccoli according to package directions.

5. Drain the broccoli, reserve cooking water, and set the broccoli aside to cool.

Microwave Directions:

1. Do not cook the broccoli in the microwave because it doesn't come out well. Follow the directions above for the broccoli. Everything else, however, will cook nicely in the microwave.

2. Combine the potatoes with the onions and parsley in a 5-quart container and cover with ½ inch of the reserved water from the cooked broccoli. Add plain water, if needed. Cover with a lid and cook on high setting for 25 minutes.

3. When the broccoli has cooled, cut into large chunks and puree in a blender or food processor with the milk, basil, and cayenne pepper.

4. Add the broccoli mixture to the potato mixture, heat through, and serve.

Stove Top Directions:

1. Combine the potatoes with the onions and parsley in a 5-quart stockpot. Add the reserved water from broccoli. Add more water until the vegetables are covered by ½ inch of liquid. Cover, bring to a boil, then lower to medium heat, and cook until potatoes and onions arc tender, about 10 to 15 minutes.

2. When broccoli is cool, cut in into large chunks and puree in a blender or food processor with the milk, basil, and cayenne pepper. Add the broccoli mixture to the potato mixture, heat through, and serve.

This soup tastes even better the day after you make it because the onion flavor has time to permeate the chowder. It also freezes beautifully in individual 1-cup containers.

   Yield: 10 servings.

Excerpted from Cooking the Fat-Free Salt-Free Sugar-Free Flavor-Full Way, © 1997. Reprinted with permission from the publisher: The Crossing Press, P.O. Box 1048, Freedom, CA 95019. http://crossingpress.com. 

Info/Order this book

Marcia Sabaté Williams has used her culinary creativeness and skills as a New Orleans Creole cook to add excitement, flavor, and zest to salt, sugar, and fat restricted meals. Marcia demonstrates that with a little imagination, local favorite dishes can be prepared while still meeting the recommendations of the U.S. Dietary guidelines to reduce fat, sodium, and sugar in the American diet.