Broccoli and Cheese Soup

Cooking spray
1 cup chopped onion
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
1 (16-ounce) package broccoli florets
2 1/2 cups 2% reduced-fat milk
1/3 cup all-purpose flour
1/4 teaspoon black pepper
8 ounces light processed cheese, cubed (such as Velveeta Light)


Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.

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; add cheese, stirring until cheese melts.

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

Yield: 6 servings (serving size: 1 1/3 cups)

CALORIES 203 FAT 6.3g FIBER 2.9g

Sausage and Roasted Vegetable Penne

Recipe courtesy Melissa d'Arabian
Prep Time: 15 min Inactive Prep Time: -- Cook Time: 35 min Level:
Easy Serves:
4 servings
Ingredients

1 sweet onion, cut into wedges
1 medium zucchini, sliced in 1/2 lengthwise
1 red bell pepper, cheeks removed
1/2 pound button mushrooms, stemmed
2 1/2 tablespoons olive oil, divided
Kosher salt and freshly ground black pepper
1/2 pint grape tomatoes, washed and dried
2 sweet or hot Italian sausages, thinly sliced or casings removed
1/4 cup white wine (chicken broth)
12 ounces whole-grain penne, cooked according to package instructions, 1/2 cup pasta water reserved
Freshly grated Parmesan, for garnish

Directions
Preheat the oven to 400 degrees F.

In a bowl, toss all the vegetables, except the tomatoes, with 1 1/2 tablespoons oil. Season with salt and pepper, to taste. Arrange on a baking sheet and roast, until caramelized, about 30 minutes, turning vegetables halfway through the cooking time. In a small bowl, add the tomatoes and the remaining olive oil and toss to coat. Season with salt and pepper, to taste, and add to the baking sheet, at the halfway point of cooking, to caramelize.

Meanwhile, in a large skillet over medium heat, add the sausage and saute until cooked through. Turn up the heat and deglaze with white wine. Once the vegetables are cooked, cool slightly, then coarsely chop. Add the vegetables and any pan juices to the sausage in the skillet. Toss in the cooked penne, adding reserved pasta water, if needed, to moisten. Season with salt and pepper, to taste, and serve in bowls topped with Parmesan.

I also added roasted garlic and fresh baby spinach.