Cream of Broccoli Soup


1 1/2 cups water
3 cups chopped broccoli
2 teaspoons corn oil
1 cup chopped onion
1 tablespoon garlic, chopped
3 cups fat-free milk or soy milk
1/2 teaspoon celery seeds
1 teaspoon salt
1/8 teaspoon ground pepper
1/8 teaspoon cayenne pepper
3/4 cup grated Parmesan cheese or soy cheese
1 tablespoon flour

Combine water and broccoli and boil over medium heat for 10 minutes. Remove from heat and set aside. In a large skillet, heat oil and saute onion and garlic until translucent, about 5 minutes. Add flour to the skillet, stirring constantly to mix. Add liquid from the broccoli and cook until thickened, about 10 minutes. Add milk, broccoli, and spices and stir well. Cook until hot, but do not allow milk to boil. Top each serving with 1 tablespoon Parmesan cheese. Yields 6 servings of 1 cup each.

Calories: 146, total fat: 5g, dietary fiber: 3g, protein: 11g, calcium: 2 percent