Posted by Grandma Jeanne on November 14, 2011
1 medium onion, chopped
1 clove garlic clove, minced
2 pounds broccoli, tough ends removed, stems and florets chopped
4 cups fat-free chicken broth, or vegetable broth
1 cup(s) fat-free evaporated milk
1/2 teaspoon hot pepper sauce
1/4 teaspoon table salt
1/4 teaspoon black pepper
Combine onion and garlic in a 2-quart saucepan with 1/4 cup of water.
Simmer until onion is soft, about 10 minutes; spoon vegetables into a large pot.
Add broccoli and broth to pot.
Bring to a boil over high heat. Once soup boils, reduce heat and simmer until broccoli is soft but still green, about 8 minutes. Do not cover pot while broccoli is cooking or it will turn gray.
Remove soup from heat; puree until smooth in batches in a blender (be careful not to splatter hot liquid) or puree in pot using an immersion blender.
Add evaporated milk and hot pepper sauce to soup; season to taste with salt and pepper.
Yields about 1-3/4 cups per serving.
PointsPlus Value: 3
Servings: 4
Posted by Grandma Jeanne on October 19, 2011
3/4 cups chicken broth
2 teaspoons lemon zest
3 tablespoons fresh lemon juice
1 tablespoon cornstarch
1 teaspoon sugar
20 ounces (4 5-ounce) uncooked boneless skinless chicken breast
1/2 teaspoon table salt
1/2 teaspoon black pepper
2 teaspoons olive oil
8 ounces mushrooms, sliced
14 ounces canned artichoke hearts, without oil, drained and halved
5 ounces spinach, baby leaves
Combine the broth, zest, lemon juice, cornstarch, and sugar in a small bowl; set aside.
Sprinkle both sides of each chicken breast with salt and pepper.
Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat.
Add the chicken and cook until browned and almost cooked through, about 3 minutes on each side.
Transfer to a plate; keep warm.
Heat the remaining 1 teaspoon oil in same skillet.
Add mushrooms and cook until browned, about 6 minutes.
Add the artichoke hearts and spinach and cook, stirring often, until the spinach is wilted, about 2 minutes.
Add the broth mixture and cook, stirring constantly, until the mixture boils and thickens, about 1 minute.
Add the chicken cook until heated through, about 1 minute.
Yields 1 chicken breast with 3?4 cup vegetable mixture per serving.
4 servings
Weight Watcher Pointsplus Value: 6