20/20 Creamy Broccoli Cheddar Soup

 

INGREDIENTS (serves 6):

  • Nonstick cooking spray
  • 1 1/2 cups chopped onion
  • Sea salt and fresh ground pepper, to taste
  • 1 1/2 Tbsp minced garlic
  • 1 cup chopped celery
  • 1 cup chopped carrot
  • 1 tsp ground mustard seed
  • ¼ tsp cayenne pepper
  • 8 cups all-natural low-sodium chicken broth
  • 4 cups broccoli florets
  • 4 cups cauliflower florets
  • 1 cup (4 scoops) Unflavored 20/20 Fiber/Protein Powder 
  • ½ cup fat-free shredded cheddar cheese, plus extra to top
  • 1 tsp fresh parsley
  • PREPARATIONS:

    1. Coat a large Dutch oven with nonstick cooking spray and place over medium heat to heat. Add the chopped onions with salt and pepper to cook, stirring occasionally, until golden brown (about 8 minutes). 
    2. Add the garlic, celery, carrots, mustard seed, cayenne pepper and a pinch of salt and pepper to begin to cook, stirring frequently, for about 2 minutes.
    3. After 2 minutes add broth. Cover and increase heat to high to bring to a boil. 
    4. Once boiling, add broccoli and cauliflower.
    5. Reduce heat to medium, cover and allow to simmer until broccoli and cauliflower are very tender, about 15 minutes.
    6. Once broccoli and cauliflower are tender, remove the Dutch oven from heat. Using an immersion blender, puree soup carefully until smooth. If you do not have an immersion blender, puree small batches in a blender, then return to pot.
    7. Add 20/20 powder and blend again until smooth. Stir in the cheddar cheese. Add additional salt and pepper, to taste.
    8. Ladle into bowls to serve. Garnish with freshly chopped parsley and cheddar cheese.

    NUTRITIONAL CONTENT PER SERVING
    Serves 6, ~1-1/2 cups per serving. This is a Step 1 Approved Recipe.

    • FOR JOURNALING ON THE F-FACTOR DIET: 6g carbohydrate, 8g fiber 
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 131 calories, 10g protein, 15g carb, 8g fiber, 7g net carb, 5g sugar, 1g fat, 0g sat fat, 394mg sodium

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