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Chicken and Vegetable Casserole with BasilYields: 4 servingsGet this recipe - Watch video
Prep. Time: 15 mins
Cooking Time: 30 mins
This month's 2012 Milk Calendar featured recipe
Chicken and Vegetable Casserole with Basil
Broccoli Soup with Cheddar Cheese
A hint of thyme adds a special flavour to this quick and easy soup.
- Course Soups & Creams
- Prep. Time 10 mins
- Cooking Time 15 - 20 mins
- Yields 4 to 6 servings
3/4 milk product serving(s) per person
Preparation
What You Need
Instructions
Peel and chop broccoli stems; coarsely chop florets to make at least 6 cups (1.5L) total.
In saucepan, combine broccoli stems, onion, potatoes, garlic, broth, orange rind, thyme, pepper and red pepper flakes; bring to boil. Reduce heat, cover and simmer for 10 min. Add florets; simmer, covered, for 5 min or until vegetables are softened.
In blender, food processor, purée soup, in batches, with milk until smooth. Return to pan and heat through but do not boil. Add more milk if too thick. Season with salt. Spoon into bowls; sprinkle with Cheddar cheese.
Tips
For a richer-tasting soup, use whole milk. If using skim milk, use a very large bunch of broccoli.
For the Adventurous: Use crumbled blue cheese or Stilton instead of Cheddar cheese.
Healthy Eating Tip:milk-based soups are a delicious way to put bone-building nutrients in our diet, but bones require more than just calcium to be healthy. milk is rich in calcium (300 mg per cup/250 mL), protein and vitamin D and also contains phosphorous and magnesium all of which help maintain healthy bones.
View the comments for this recipe and share one of your own!2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
Getenough.ca
Nutritional Info
Per serving
Energy: 194 CaloriesProtein: 12 g
Carbohydrate: 20 g
Fat: 8 g
Fibre: 3.3 g
Sodium: 499 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient (% DV)*
Calcium:
27 %
/
293
mg
Vitamin C:
129 %
Folate:
29 %
Phosphorus:
26 %
Vitamin A:
24 %
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
2 out of 3 Canadians are not getting enough milk products every day. Discover the multiple benefits of milk products and learn more about the recommended number of servings.
Getenough.ca
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ELIZABETH
September 21st, 2010
I USE LEEKS AND STRONG CHEEDAR CHEESE
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