Healthy Recipes Ingredient Vegetable Broccoli Broccoli-Cheese Chowder 4.3 (29) 29 Reviews This satisfying remake of broccoli chowder benefits from the creamy texture of cooked potatoes and smooth, tangy reduced-fat sour cream instead of getting its richness from as much as a cup each of cream and cheese. Not only is the flavor vibrant, but a single serving gives you over half of the daily recommendation for vitamin C. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is a group of dedicated culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a registered dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on April 22, 2024 Reviewed by Dietitian Sylvia Geiger, M.S., RD Reviewed by Dietitian Sylvia Geiger, M.S., RD As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves. EatingWell's Editorial Guidelines Save Rate PRINT Share Cook Time: 45 mins Additional Time: 20 mins Total Time: 1 hr 5 mins Servings: 6 Yield: 6 servings, 1 cup each Nutrition Profile: High-Calcium Bone Health Healthy Pregnancy Healthy Immunity High-Fiber Vegetarian Low-Calorie Jump to Nutrition Facts Cook Mode (Keep screen awake) Ingredients 1 tablespoon extra-virgin olive oil 1 large onion, chopped 1 large carrot, diced 2 stalks celery, diced 1 large potato, peeled and diced 2 cloves garlic, minced 1 tablespoon all-purpose flour ½ teaspoon dry mustard ⅛ teaspoon cayenne pepper 2 14-ounce cans vegetable broth, or reduced-sodium chicken broth 8 ounces broccoli crowns, (see Ingredient Note), cut into 1-inch pieces, stems and florets separated 1 cup shredded reduced-fat Cheddar cheese ½ cup reduced-fat sour cream ⅛ teaspoon salt Directions Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan. 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. Season with salt. Tips Make Ahead Tip: Prepare through Step 2. Cover and refrigerate for up to 2 days or freeze for up to 2 months. Ingredient note: Most supermarkets sell broccoli crowns, which are the tops of the bunches, with the stalks cut off. Although crowns are more expensive than entire bunches, they are convenient and there is considerably less waste. Originally appeared: EatingWell Magazine, Winter 2004 Save Rate Print Nutrition Facts (per serving) 199 Calories 9g Fat 23g Carbs 9g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 6 Serving Size 1 cup Calories 199 % Daily Value * Total Carbohydrate 23g 8% Dietary Fiber 4g 14% Total Sugars 5g Protein 9g 18% Total Fat 9g 12% Saturated Fat 4g 21% Cholesterol 21mg 7% Vitamin A 2634IU 53% Vitamin C 36mg 40% Folate 41mcg 10% Sodium 623mg 27% Calcium 331mg 25% Iron 1mg 4% Magnesium 28mg 7% Potassium 436mg 9% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.