Easy Chicken & Super Veggies Meal


Happy April!

I had to share another success recipe from Flavcity 🙂   Everything I’ve made from Flavcity has been a big hit.  The kids weren’t thrilled with wild rice…. big surprise.  And the looooong list of salad ingredients comes together much faster than you think.  The kids put together the dressing and we had a meal in less than 45 minutes!

Several notes about this recipe if you would like to read them —

  1.  The Instant Pot makes this recipe easier because it cooks rice faster, but that equipment is totally unnecessary!  I just mention it as one option.
  2. Feel free to substitute ingredients as you see fit.  No pepitas?  Leave them out!  Oranges are awesome this time of year and I loved them in the salad – so I will add more next time.
  3. This recipe was originally conceived as a meal prep recipe.  So if you have 5 lunch containers, you can split the recipe 5 ways and have lunch for the whole week!
  4. If you want vegetarian, you can skip the chicken.  The salad is delicious as is – or you could add some kidney beans for added protein.


Easy Chicken & Super Veggies Meal


  • 5 boneless/skinless chicken breast
  • 2 tsp. smoked paprika
  • 2 tsp. ancho chile powder
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • ½ tsp.dried thyme
  • olive oil - if cooking on stove top
  • 1 cup wild rice - not cooked, comes in 8 oz. packages sometimes
  • 2 c broccoli florets
  • 2 c cauliflower florets
  • 2 T pepitas pumpkin seeds
  • 1 tablespoon fresh chives finely sliced
  • 2 c snow peas sliced diagonally
  • 1 orange - peeled and cut into 1" pieces
  • 2 carrots - peel and grate or buy 1/2 cup grated carrot
  • 1 garlic clove, minced or pressed
  • 1 tsp. grated ginger, fresh
  • 2 tsp. honey
  • 1/2-1 tsp. lemon zest
  • Juice of 1 lemon
  • 1 T orange juice
  • salt and pepper to taste
  • 2-3 tablespoons extra virgin olive oil


  1. For chicken, mix the spices and sprinkle on chicken. Cook in a large skillet over medium heat for 4-5 minutes on each side or until internal temperature is 165 degrees. In the instant pot, pour in 1 cup water, add chicken, add spices and cook on high pressure 15 minutes.
  2. For salad, cook wild rice according to the directions on the bag. I used my instant pot at high pressure with 1 cup rice to 1.5 cups water for 15 minutes and natural release 10 minutes. Roast the broccoli and cauliflower on a rimmed cookie sheet (sprayed first with oil) at 400 degrees for 30 minutes.
  3. Once cooked and cooled, add the broccoli and cauliflower to a very large bowl. Add the remaining salad ingredients.
  4. In a small bowl, whisk together the dressing ingredients. Add dressing to the salad.
  5. Gently fold the dressing with the salad. Add salt, pepper and lemon juice to taste.
  6. Enjoy!

Chicken Pot Pie

Happy Spring Break!!!  We just started spring break here and the kids are SOOOO excited!  I was happy just to turn my alarms off this morning for the rest of the week!  🙂  My favorite alarm app is “Gentle Alarm” because it is very quiet and vibrates.  The song gets louder and louder the longer it plays – plus it has a peaceful nature background each new day.

It has been a week since Pi Day and we have been testing out Pi Pie recipes.  This new one is a twist on the chicken pot pie I grew up with Cream of Chicken and mixed vegetables.  Here in this recipe you use only one pie crust instead of two and lots of healthy sweet potatoes.  Instead of cream of chicken, a broth and cornstarch mixture is used to thicken the mixture before popping it into the oven.

I hope enjoy this pie recipe or use it for inspiration on your own Pi Pies!  I have started doubling all of our recipes since the kids are getting older and I went back to work.  I made this one and made my normal pot pie with frozen mixed veggies, cornstarch and chicken broth with some garlic powder, 21 seasoning salute, salt and pepper.  Yum yum!  Or you can freeze them in the freezer for longer storage up to 3 months.  Just be sure to keep them airtight with plastic wrap to avoid freezer burn.

Interested in Pi?  Head over to my other website mrsrileysclass.com and find more math info.

For email users, click on the link to see the recipe!

Sweet Potato Chicken Pot Pie


  • 2 large boneless skinless chicken breasts, cooked
  • 1 Tb. butter
  • 1/2 yellow onion, diced
  • 2 carrots,peeled and diced
  • 3 celery stalks, diced
  • 1 large sweet potato, peeled and diced
  • 3 garlic cloves
  • 1/2 tsp. dried thyme
  • 1/2 tsp. ground black pepper
  • 1 tsp. kosher salt
  • 1 and 1/2 cups chicken broth
  • 2 Tb. cornstarch
  • 1 cup frozen peas
  • 1 pie crust or puff pastry


  1. Preheat oven to 400 degrees. Spray a pie pan with cooking spray and place it on top of a rimmed cookie sheet to catch any drips.
  2. Shred or dice the cooked chicken into bite size pieces. You can cook the chicken in the oven, microwave, pot of water or Instant Pot.
  3. In a large pot, heat the butter over medium heat until melted. Add the onion, carrots, celery and sweet potato. Cook about 4-5 minutes or until vegetables are soft and tender. Add the garlic and dried thyme and cook 1 minute.
  4. In the measuring cup with the chicken broth, stir the cornstarch until mixed. Add the salt, pepper and chicken broth mix. Cook over medium to medium high heat until the mixture is simmering in order to thicken it.
  5. Add peas and cooked chicken. Stir until combined.
  6. Pour everything from the pot into the pie pan.
  7. Top with a pie crust or sheet of puff pastry. Add vent holes with a knife to let the steam out.
  8. Bake for 20-25 for pie crust. Bake 10-15 minutes for puff pastry.
  9. Serve hot and enjoy!

Healthy Spaghetti and Meatballs

Happy March Everyone!  Pi Day – March 14th – was a fantastic day!  I made my mom’s chicken pot pie recipe, a new chicken pot pie recipe and homemade cherry pie filling with the scraps leftover from the pot pies.  We had a fantastic time!

So soon it will be summer – some day – once we get past this winter and these 50 mph winds here in Missouri.  Bathing suit season and all.  Every year I go back to work I end up gaining 10 pounds.  I’m not sure if it is the classroom that I stay in or the teacher lounge goodies… but it happens.  As a result, I have been back on the Lose It! App and lost most of the weight already.  In addition, I’ve been researching more scrumptious recipes to try and make lower in calories.

I have to say that Flavcity is my new favorite for ideas.  All of the recipes have been fabulous and I’m able to tweak them to make them my own without changing too much flavor or texture.  Here is our new favorite so far with my take on the recipe.  I buy a lot of groceries in bulk at Costco for the time and money… so my meats will be different because I get them in bulk there.  You can always switch out the meat for whatever is closest to you (whether that be a local meat market…. or your deep freezer that is already packed with beef or venison).

Kids and hubby all LOVED this one and I have to make double batches now!  Feel free to just use part of the recipe – you could use the meatballs for meatball sandwiches, or the vegetable “noodles” for another side dish.

Healthy Spaghetti and Meatballs



  • Meatballs:
  • 2 pounds ground turkey, or ground beef, or ground pork or a mix
  • 2 Tb. fresh Italian parsley, chopped
  • 2 tsp. garlic powder
  • 2 tsp. onion powder
  • 1/2 tsp. dried thyme
  • 1 tsp. dried oregano
  • 2 eggs
  • 3 Tb. grated Parmesan cheese
  • 1 tsp. kosher salt
  • 1/2 tsp. ground black pepper
  • Pasta:
  • 2 tsp. olive oil
  • 1 lb. broccoli florets, bite size (or use frozen and chop later like I do)
  • 1 orange, yellow or red bell pepper, thinly sliced
  • 1/2 yellow onion, diced
  • 1/4 tsp. dried thyme
  • 1/2 tsp. dried oregano
  • 3 garlic cloves, minced
  • 1 lb. zucchini noodles, fresh or frozen
  • 1/2 lemon zested
  • 1 Tb. fresh Italian parsley
  • 1 Tb. grated Parmesan cheese
  • Sauce:
  • 26 ounces of your favorite pasta sauce


  1. Meatballs:
  2. Preheat oven to 350 degrees. Line a cookie sheet with foil or parchment for easy cleanup.
  3. Meatballs: In a great big bowl, mix the ground meat, garlic powder, onion powder, Italian parsley, thyme, oregano, eggs, cheese, salt and pepper. This mixes well with your hands.
  4. Using a large scoop, or your hands, scoop a golf ball size ball of meat. Round the meat with your hands and place on the cookie sheet. Repeat until the sheet is full. You would have about 20 meatballs. It is okay that they are close together. They don't expand in the oven.
  5. Noodles: In a large 12" skillet or cast iron skillet over medium heat, add the olive oil. If the broccoli is still frozen that is okay. Just put the lid on and cook it until it is thawed. If the broccoli is not frozen, add it to the skillet with the onion, pepper, thyme, oregano, zucchini noodles, salt and black pepper. Cook 8 minutes or until the onion is translucent. Stir once in a while.
  6. Add the garlic and cook another 1 minute. Remove the skillet from the heat. Add the lemon zest, Italian parsley and Parmesan cheese.
  7. Heat up the pasta sauce in the microwave or a pot on the stove until almost bubbly.
  8. Ladle the zucchini noodle medley onto your plate. Top with 3 meatballs and a scoop of pasta sauce. Top with extra Parmesan cheese and salt and pepper to taste.

Recipe slightly adapted from: https://www.flavcity.com/low-fat-meal-prep




Black Bean and Mango Salad

Good morning everyone! Happy Ice Storm Day from here in the Midwest! We need a little hint of summer and this is the perfect! You can make this SUPER easy salad in winter with canned black beans and frozen mango. You can find frozen mango in the frozen fruit section of the grocery store – sometimes you will see it next to smoothie fruit packs as well.

Why make this dish?

  1. It is a quick lunch – you have protein and vitamins in one bowl with no heating required!
  2. It is delicious!
  3. You can serve it as a side dish with tacos, enchiladas, nachos, etc.
  4. You could put it on tortilla chips for a quick salsa!


Black Bean and Mango Salad


  • 2 cans (15 oz.) black beans, rinsed and drained
  • 1 and 1/2 cups frozen or fresh mango, diced
  • 1 red, yellow or orange bell pepper
  • 1/2 cup red onion, finely diced
  • 1/3 cup cilantro, finely chopped
  • 1/2 tsp. ground cumin
  • 1/2 tsp. chili powder
  • 1/2 tsp. kosher salt
  • 1/2 lime
  • 1 cup chopped cherry or grape tomatoes (optional and tasty when in season!)


  1. In a large bowl, mix the beans, mango, onion, bell pepper, cilantro, spices, salt and optional chopped tomatoes.
  2. Squeeze half a lime into the bowl. Gently toss. The salad is ready to eat! Store covered in the refrigerator for up to 4 days.
  3. For dietary reasons, if you need to add fat, you can stir in 1 tablespoon of olive oil.

Vegetable Soup

Happy Meatless Monday!

Snowmagedon 2019 is here!!  We hardly ever get snow – now we have 12″ and some places of 20″!!  This does not happen in St. Louis very often.

Of course this means SOUP!  I wanted a warm, healthy bowl of soup I could eat and eat and not feel guilty.  Here is your no guilt soup that can be easily modified for ZERO weight watcher points.  I added beans for fiber and protein, but you could use edamame instead.  I used a mixed vegetable frozen mix, but you could substitute green beans instead and again it would make this zero points for the soup.

Serve with a grilled cheese, or Parmesan on top, or baguette or totally on its own or with a quick protein drink.  I tried out 1st Phorm Caramel Latte and it is SOOOO good!!!!  They even have Ice Cream Sandwich, Milk Chocolate and Vanilla Ice Cream flavors!!!   I know I know protein drinks taste terrible.  But I am a huge skeptic and it is actually good.  I was even skeptical of the reviews because you know those can be faked and I think they are real because it is really that smooth and creamy.

This soup makes a LOT so feel free to cut it in half or just eat it throughout the week like I did!

Vegetable Soup
Author: Mary Ellen P. Riley / Whisk Together
Prep time:
Cook time:
Total time:
Serves: 8 servings
  • 1 T olive oil
  • 1 large onion, diced
  • 2 celery ribs, diced
  • 4 garlic cloves, minced
  • 4 cups cabbage, shredded (1 bag of coleslaw mix is more than enough)
  • 1 red bell pepper, diced
  • 1 yellow pepper, diced
  • 2 cups frozen vegetable mix: green beans, carrots, peas and corn
  • 1 cup mushrooms, sliced
  • 8 cups vegetable, chicken or beef broth
  • 15 oz. can of diced tomatoes
  • 15 oz can of red kidney beans or white, drained and rinsed
  • 1 tsp. ground cumin
  • 1 tsp. dried oregano
  • 1 tsp. dried thyme
  • 1/2 tsp. dried rosemary
  • 3 cups broccoli florets (frozen or room temperature)
  • 1 Tb. lemon juice or red wine vinegar
  • salt and pepper to taste
  1. In a stock pot or Dutch oven, heat olive oil over medium heat. Add onions and celery. Cook 5 minutes or until translucent
  2. Add garlic and cook 30 seconds.
  3. Add cabbage, red bell pepper, yellow bell pepper, frozen vegetables and mushrooms. Cook 5 minutes.
  4. Add broth, tomatoes, beans, and all of the spices/seasonings. Bring this to a boil and boil 5 minutes.
  5. Add broccoli and boil 3-5 minutes.
  6. Remove from heat and add lemon juice or vinegar, salt and pepper. Enjoy!




Instant Pot Chicken Tortilla Soup

Image result for chicken tortilla soup


Happy 2019!!

I hope everyone had  a safe and fun New Year’s Eve!!!  2018 was a pretty good year overall.  I am still teaching 6th grade Gifted and Advanced Mathematics, the food blog is still running, I stopped doing paid photography, we are planning to go to Yellowstone National Park later this year, family is healthy and happy – so couldn’t ask for anything more!

I have been re-making many of our family’s favorite recipes using the Instant Pot.  I really do not seek out “new recipes” any longer, but re-make the meals we already love.  Most of the recipes on this website have been cooked 3 or more times and revised so that they come out perfect every time – so that is why I use them most of the time.  This recipe is an oldie but a goodie and I just knew the Instant Pot would cut the cooking time in half while keeping the flavors robust.

To make this recipe without the Instant Pot – My original recipe can be found here

I have had the Instant Pot for 5 years or so and really wish I had written a book or something before the device exploded in popularity!
Here is what I find it best for:

Beef: roasts
Yogurt making
-Cooking Hard Boiled Eggs
Chicken breast
-Dry Beans

Homemade Yogurt in the Instant Pot

I have not liked the Instant Pot for Pork roasts, pork tenderloins or any meat that is lean like those cuts of meat.  Chicken is good – because you can cook that in water and it doesn’t bother it.  Water keeps the pork a little more hydrated, but the texture is different.  And less water makes the meat dry.  And pizza.  It doesn’t do well with pizza 😉


Instant Pot Chicken Tortilla Soup
Author: Mary Ellen P. Riley / Whisk Together
Prep time:
Cook time:
Total time:
Serves: 6-8 servings
  • 1 teaspoon Olive Oil
  • 1 cup Diced Onion
  • 1 green bell pepper, diced (or mix of green, red or orange)
  • 3 cloves Garlic, Minced
  • 2 teaspoons ground cumin
  • 1 teaspoon Chili Powder
  • 1/2 teaspoons Garlic Powder
  • 2 Tablespoons Tomato Paste (freeze the remaining in the can, it will last a long time)
  • 1/2 teaspoon Salt (optional)
  • 1 can (10 Oz.) Diced Tomatoes And Green Chilies, not drained
  • 32 ounces Low Sodium Chicken Stock
  • 2 cans (15 Oz. per Can) black beans or red kidney beans, rinsed and drained
  • 3 boneless, skinless chicken breast
  • 2 cups warm water
  • 2 Tbs. cornmeal
  • Toppings: tortilla chips, shredded Cheddar cheese, lime, diced red onion, cilantro, salsa, avocado
  1. Select Saute on the Instant Pot and add olive oil. Once the oil is hot, add onion and peppers. Stir about 2-3 minutes or until translucent. Add minced garlic, spices (cumin, chili powder, garlic powder), and tomato paste and cook 30 seconds – stirring constantly.
  2. Turn Instant Pot off. Add the salt (optional), diced tomatoes and green chiles, chicken stock, beans and chicken breast. Put on the lid to “seal” and program for “Poultry” and increase time to 18 minutes for thick chicken breast or leave it at 15 minutes for smaller size.
  3. Use Quick Release once the Instant Pot is done cooking. Add the warm water and cornmeal. While the pot keeps the soup warm, shred the chicken with forks in the pot or remove and shred (you can shred it in the mixer too!).
  4. Serve with toppings and enjoy!


Gingerbread Crinkle Cookies

Christmas time is here!  If you need a super scrumptious cookie that reminds you of all that is good about Christmas – try this recipe!  This cookie is a light, buttery, full of flavor pillow of goodness I tell ya.  I always try creating/tweaking a new cookie each year and this one will be added to the annual Gingerbread Men, Fudge, Shortbread, and Rolo Cookie Tray.

Gingerbread Crinkle Cookie

Speaking of cookies… ha ha…. I checked out P90X DVD’s from the library and completed Kenbo+ on the P90X calendar.  Kenbo was not as bad as I thought it would be!!  Maybe the 90 days won’t be so bad after all…  I’ll let you know in 90 days 🙂  If I make it that long.  I love the idea of a schedule workout routine… but the workouts are so long!

Below are some photos from backstage at my production of “It’s a Wonderful Life.”  I played Violet and I don’t know how women could wear so many hats back then!  Here are most of the costume changes.  As you can see… teachers wear many “hats”.  

Back to the recipe – Just make it!  I used all regular everyday ingredients except perhaps molasses – you can find that item at Aldi this time of year.  It is near the sugar section in other grocery stores as well year round.  I always have some on hand to make my super easy BBQ sauce.

As with most gingerbread recipes, this one is sticky.  It was much easier to make the cookies with someone helping me.  So Maddox was helping scoop the dough into the bowl of powdered sugar while I kept my hands full of powdered sugar and rolled the dough balls.  Then, once all the dough balls are rolled once in powdered sugar, you roll them AGAIN.  This is what makes them pretty and white. If you see a crinkle cookie that is sad and not white – it was rolled in powdered sugar once.  And the moisture from the cookie dissolves the powdered sugar.  Or, you could also purchase non-melting powdered sugar from King Arthur Flour.  You can make these by yourself of course!  But this is just a tip.

Gingerbread Crinkle Cookies
Author: Mary Ellen P. Riley / Whisk Together
Serves: 48 – 1″ cookies
  • 2 and 1/4 cups (280 g) all-purpose flour
  • 2 tsp. baking powder
  • 1/4 tsp. baking soda
  • 1/2 tsp. salt
  • 2 and 1/2 tsp. ground ginger
  • 2 and 1/2 tsp. ground cinnamon
  • 1/2 tsp. ground allspice
  • 1/2 tsp. ground nutmeg
  • 1/4 tsp. ground cloves
  • 8 oz. cream cheese, soft
  • 1/2 cup (1 stick) unsalted butter, soft
  • 1 cup brown sugar
  • 1 tsp. vanilla extract
  • 1 egg
  • 1 egg yolk
  • 2 Tb. milk
  • 1/2 cup molasses
  • 1 cup powdered sugar
  1. In a medium bowl, add all of the dry stuff: flour, baking powder, baking soda, salt and spices. Set aside.
  2. In a large mixing bowl, cream together the cream cheese and butter until combined. Add brown sugar and mix medium speed about 30-60 seconds. Add vanilla, egg and egg yolk. Mix until combined.
  3. Add the dry ingredients and mix until just combined. You may leave streaks of flour. While keeping the mixer on low, drizzle in the milk and molasses. Mix on medium for 10 seconds to thoroughly combine.
  4. Cover and chill in the fridge for 2 hours to overnight. The dough MUST be cold.
  5. Preheat oven to 325 degrees. (I like to preheat to 350 and then turn it down to 325 once I add my cookies. This keeps the oven hot and ready for the batch of cookies.) Prep your cookie sheets with parchment paper or a silicone mat.
  6. Put the powdered sugar into a shallow bowl.
  7. Use a 1″ cookie scoop to scoop out the cookie dough and place into the dish of powdered sugar. Roll it around and form a ball. Place on cookie sheet or platter.
  8. Once finished, roll all of the cookie dough balls again in powdered sugar. At this point, you could freeze them for baking later. Or put cookies into the oven to bake for 14 minutes. Keep the rest of the cookie dough balls cold in the freezer until ready to bake.
  9. Cool cookies on cooling rack for 10 minutes and use a spatula to move them to a rack to cool.
  10. Cool completely and serve!
*I always encourage weighing the flour. It gives more consistent results. Some of my flours weigh 4.25 ounces per cup and some weigh 5 ounces per cup. [br]*I use the lower fat neufchatel cheese sometimes for cream cheese and the substitute works well.




Banana Pumpkin PB Smoothie


Veteran’s Day was this weekend and I was lucky to host a Chocolate Tasting Party!  If you ever think about trying it – do it!  It was a LOT of fun.  We had placemats (regular paper) divided up into 6 sections and each section was numbered.  Then each person tried a chocolate square and had to guess what kind of chocolate it was.  Ritter Sport made it easy by sending us the chocolate and I provided the adults 🙂   And Thank You Tryazon for coordinating the shipments!

If you will recall – back in 2008 there was a shortage of cocoa.  As a result, prices skyrocketed and Hershey chocolates have never tasted the same.  I am sad my kids can’t taste the candy I grew up with.  Hershey does not use real chocolate any longer in many of their candy.  But Ritter Sport is in Germany and still has real chocolate with real cocoa butter.  Since “cocoa butter” must be in milk chocolate to be labeled milk chocolate, Hershey now calls it “chocolate candy” or “made with chocolate” instead.  Luckily, we got to eat real milk chocolate at our party.

Here are some photos from the tasting!


Now on with the recipe!  Since many summer fruits are gone and it is snowing here – I made and adapted this Fall smoothie with Fall available ingredients.  I hope you like it!  The kids do not like peanut butter in their smoothies, so this one is all for me 🙂

The cat likes it though!

Banana Pumpkin PB Smoothie
Author: Mary Ellen P. Riley / Whisk Together
Serves: 1 serving
  • 1/2 banana
  • 1/2 cup pumpkin (from can)
  • 4 Tb. powdered peanut butter (or 2 Tb. peanut butter)
  • 1 cup unsweetened almond milk
  • 1/2 or 1 tsp. ground cinnamon
  • 1 Tb. honey or 1-2 packets of Stevia
  • 5-6 ice cubes
  1. Add everything to the blender in the order provided. Ground cinnamon is something some people love a lot or just want in the background as a flavor so I give a range.
  2. Blend until combined.


Skinny Broccoli Cheddar Soup

Look!  A recipe with NO pumpkin in it!  Wild huh?  Didn’t think that was possibly didja?

Well, when we are not making pumpkin (there is pumpkin oatmeal in my oven right now! LOL)

Here’s my weekends so far:  rehearsing for “It’s a Wonderful Life” the play and dinner theatre which is now SOLD OUT.  3 weeks until showtime!

This is a soup I have been tweaking and making for many years now.  It is now soup season since we have snow on the ground.  I know many people love the Panera version and this does not look like their soup… but it does taste similar to their soup.  It is still awesome tasting with a broth base of cooked onion, broccoli and cheddar.  But not quite as lengthy in ingredients as their version which contains: Water, Milk, Broccoli, Cheddar Cheese ([Pasteurized Milk, Cheese Culture, Salt, Enzymes], Water, Sodium Phosphate, Milkfat, Salt, Apocarotenal [Color]), Heavy Cream, Carrots, Contains 2% or less of: Seasoning (Modified Corn Starch, Flour [Wheat Flour, Ascorbic Acid Added as Dough Conditioner, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid], Salt, Spices, Extractives of Paprika), Onions, Chicken Base (Chicken Meat and Chicken Juices, Salt, Hydrolyzed Soy and Corn Protein, Sugar, Flavoring, Potato Flour, Autolyzed Yeast Extract, Carrot Powder and Turmeric), Butter (Cream, Salt), Modified Food Starch, Soybean Oil, Dijon Mustard (Water, Vinegar, Mustard Seed, Salt, White Wine, Fruit Pectin, Citric Acid, Tartaric Acid, Sugar, Spice), Nisin Preparation and Hot Pepper Sauce (Vinegar, Red Pepper, Salt).


You can make my original version.  I prefer this one now since it easier to prepare and I almost always have these ingredients on hand to make a quick batch for the week’s lunches or dinner paired with homemade bread.

Skinny Broccoli Cheddar Soup
Author: Mary Ellen P. Riley / Whisk Together
Serves: 5 servings
  • 1Tb. unsalated butter
  • 1 large yellow onion, diced
  • 1 and 1/2 pounds frozen broccoli florets
  • 2 garlic cloves, minced or pressed
  • 3 cups low sodium chicken broth
  • 1 cup water
  • 3/4 cup milk, cream or fat free evaporated milk
  • 4 ounces (1 cup) extra sharp cheddar cheese, shredded
  • 1 Tb. mustard
  • salt and pepper
  • Toppings optional: bacon bits, extra cheese
  1. In a large pot or Dutch oven, melt the butter over medium heat. Add the onion and allow to cook 3-4 minutes or until translucent.
  2. In the meantime, microwave your broccoli in a steam bowl or other microwave safe bowl. You may need to do this in two batches for about 4-5 minutes each. Depending on the strength of your microwave. This will thaw the broccoli.
  3. Add garlic to the cooked onion and stir for 30 seconds.
  4. Add the thawed broccoli, broth and water. Simmer. Cover with a lid and cook for 8 minutes or until broccoli is cooked through.
  5. Puree the soup using an immersion blender to get some chunks-some pureed soup. Or use your blender. Add the soup back to the pot and add the milk, cheddar and mustard. Stir until melted and soup is hot again. I like chunks in my soup so I do not blend it all – but that is up to you.
  6. Add salt and pepper to taste.
  7. Add cooked bacon if you would like to add some meat. Serve hot and enjoy!
Calories: 260 Saturated fat: 6
Recipe adapted from America’s Test Kitchen “Comfort Food Makeovers”


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