With this recipe, though, you can have your Broccoli Cheddar AND fit into your jeans the next day! It's loaded with broccoli, and the milk and cheese make it a great source of calcium. This is another recipe that I've loved from Comfort Food Fix by Ellie Krieger. It is heavy on the broccoli and lighter on the cheese, which yields a great flavor and less fat and calories. I love that Krieger calls for full fat cheese here and not that fat-free stuff that doesn't actually melt! By using extra sharp cheddar cheese, you can add less cheese, but still get a lot of flavor.
from Comfort Food Fix, by Ellie Krieger
2 cups low-fat (1%) or skim milk
2 tablespoons all-purpose flour
1 and 1/2 cup lightly packed, shredded extra-sharp cheddar cheese (4 ounces) (divided)
2 teaspoons olive oil
1 medium onion, thinly sliced
1 clove garlic, minced
½ teaspoon ground nutmeg
1 large head broccoli, florets and tender part of stems, chopped (about 6 cups)
3 cups low-sodium chicken broth
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1.In a small saucepan, whisk together the milk and flour until the flour dissolves. Heat the mixture over medium-high heat, stirring constantly, and bring to a boil. Reduce the heat to medium low and cook, stirring occasionally, until the mixture has thickened, about 3 minutes.
2. Add 1 cup of the cheese and cook, stirring, until melted, 2 minutes more. Remove from the heat and cover to keep warm.
3. Heat the oil in a soup pot over medium heat. Add the onion and cook, stirring, until softened and translucent, about 4 minutes. Add the garlic and nutmeg and cook for 30 seconds.
4. Add the broccoli and chicken broth and bring the mixture to a boil.
5. Reduce the heat to medium low and cook until the broccoli is tender, about 5 minutes. Remove from the heat and allow to cool slightly, about 15 minutes.
6. Working with about 1 cup at a time, puree the broccoli mixture in a blender until it is mostly smooth but still has some chunks, and then transfer it to another pot. (Alternatively, you can use an immersion blender.) Stir the cheese mixture into the broccoli puree, season with salt and black pepper to taste, and cook over medium-low heat until warmed through, 3 to 5 minutes more.
7. Garnish with the remaining 1/2 cup cheese.
For more calcium-rich recipes using milk, check out Eat at Home.