• 8 oz broccoli crowns, cut into bit sized pieces
  • 2 14-ounce cans fat free, reduced sodium chicken broth or vegetable broth
  • 1 cup reduced-fat sharp Cheddar cheese, shredded
  • 1 large onion, chopped
  • 1 large carrot, diced
  • 2 stalks celery, diced
  • 1 large potato, peeled and diced
  • 1/2 cup fat free sour cream
  • 3 cloves garlic, minced
  • 1 tablespoon whole wheat all-purpose flour
  • 1/2 tsp dry mustard
  • 1/4 tsp paprika
  • 1/4 tsp nutmeg
  • 1 tsp salt
  • 1/2 tsp black pepper


  1. Spray a Dutch oven or large saucepan with nonstick cooking spray and set over medium-high heat.
  2. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes.
  3. Add potato and garlic; cook, stirring, for 2 minutes.
  4. Stir in flour, dry mustard, nutmeg and paprika; cook, stirring often, for 2 minutes.
  5. Add broth, salt and pepper and bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes.
  6. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
  7. Transfer 2 cups of the mixture to a bowl and mash; return to the pan.
  8. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes.

Preparation time: 10 minute(s)
Cooking time: 30 minute(s)Diet tags: Low calorie, Reduced fat, Reduced carbohydrateNumber of servings (yield): 6Culinary tradition: USA (Traditional)

Entire recipe makes 6 servings
Serving size is 1 cup
PER SERVING: 167 calories; 2 g fat ; 19 g carbohydrates; 10 g protein; 4 g fiber