Broccoli Chowder

As the weather turns colder, I've been enjoying soup for lunch. Today I needed to use up some fresh broccoli from the frig. Here's what I did with it:

Broccoli Chowder
Makes 6 servings, 1 cup each
{recipe from Eating Well}
1 tablespoon extra-virgin olive oil

1 large onion, chopped (1 ½ cups)

1 large carrot, diced (½ cup)

2 stalks celery, diced (½ cup)

1 large potato, peeled and diced (1 ½ cups)

2 cloves garlic, minced

1 tablespoon all-purpose flour

½ teaspoon dry mustard

1/8 teaspoon cayenne pepper

3 ½ cups vegetable broth or reduced-sodium chicken broth (two 14-ounce cans)

8 ounces broccoli crowns (see Ingredient note), cut into 1-inch pieces, stems and florets separated (3 cups)

1 cup grated reduced-fat Cheddar cheese

½ cup reduced-fat sour cream

1/8 teaspoon salt, or to taste

Broccoli Chowder Instructions
1. Heat oil in a Dutch oven or large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes. 2. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan. 3. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through. Season with salt.

Broccoli Chowder Tips
To make ahead: Prepare through Step 1. Cover and refrigerate for up to 2 days or freeze for up to 2 months.
Ingredient note: Most supermarkets sell broccoli crowns, which are the tops of the bunches, with the stalks cut off. Although crowns are more expensive than entire bunches, they are convenient and there is considerably less waste.

Broccoli Chowder Nutrition Information
Per serving: 180 calories; 8 g fat (3 g sat, 3 g mono); 15 mg cholesterol; 23 g carbohydrate; 6 g protein; 4 g fiber; 354 mg sodium.Nutrition bonus: Vitamin C (60% daily value), Vitamin A (50% dv), Calcium (15% dv).1 1/2 Carbohydrate ServingsExchanges:1 starch1 vegetable1 high-fat meat