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 Ingredients材料

Cooking spray 適量的油,

1 cup chopped onion 1杯切細的洋蔥 

2 garlic cloves, minced 2半蒜頭,切末

3 cups fat-free, less-sodium chicken broth 3杯無脂低鹽雞高湯

1 (16-ounce) package broccoli florets   1袋冷凍綠花椰(我用4杯,若使用新鮮的2朵即可盡量切小塊)

 2 1/2 cups 2% reduced-fat milks  2又1/2杯低脂牛奶
 
 1/3 cup all-purpose flour  1/3杯中筋麵粉
 
 1/4 teaspoon black pepper 1/4小匙黑胡椒粉

 8 ounces light processed cheese, cubed (such as Velveeta Light) 8盎司加工起司切小塊(我不建議適使用加工起司,我用切達起司I used cheddar cheese )

 

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Preparation準備工作

1.Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender.

熱鍋加少許油,以中火將蒜末和洋蔥炒3分鐘或直到軟化

  

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2.Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.

 加入高湯和綠花椰,以中大火煮到滾,將火調成中火繼續煮十分鐘  

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3. Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring  

constantly.Stir in pepper. Remove from heat   將牛奶和中筋麵粉混合均勻;將之倒入鍋中;再煮五分鐘或直到有點黏稠狀;加入胡椒粉將火關小

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 4.add cheese, stirring until cheese melts.加入起司塊然後攪拌直到起司完全溶解

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5.place one-third of the soup in a blender or food processor, and process until smooth. Return pureed soup mixture to pan.

  將三分之一的湯放入食物調理機打勻(用果汁機也行);再放回鍋裡繼續加熱(這個動作是讓湯變得更濃稠)

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and here is yummy Broccoil and Cheese Soup, enjoy!

可口美味的綠花椰濃湯就完成了,請享用!

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這到湯品比一般同樣食譜熱量低了很多,我用鮮奶油是因為家裡沒有足夠的牛奶,因為只有加黑胡椒口感稍微偏淡

可以再喝湯食自行加入適量的鹽或胡椒粉

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