4 pts
Yield
7 servings (serving size: 1 1/2 cups)
· 1 1/2 cups small broccoli florets (about 1 small head)
· Cooking spray
· 1 cup chopped onion
· 2 cups cubed peeled red potato (about 3/4 pound)
· 1/2 cup dry white wine
· 1 tablespoon Worcestershire sauce
· 1/2 teaspoon dried rubbed sage
· 1/4 teaspoon salt
· 1/4 teaspoon ground nutmeg
· 1/4 teaspoon pepper
· Dash of hot sauce
· 3 (10 1/2-ounce) cans low-salt chicken broth
· 5 tablespoons all-purpose flour
· 2 1/2 cups 2% reduced-fat milk
· 1/2 cup (2 ounces) shredded extra-sharp cheddar cheese
· 3/4 pound lump crabmeat, drained and shell pieces removed
· 2 tablespoons lemon juice
· 1 tablespoon sherry
Steam broccoli, covered, 2 minutes or until tender.
Place a Dutch oven coated with cooking spray over medium heat until hot. Add onion; sauté 4 minutes. Add potato and next 8 ingredients (potato through broth); bring to a boil. Reduce heat; simmer, uncovered, 30 minutes or until tender.
Place 3 cups potato mixture in a blender; process until smooth. Add puree back to potato mixture in pan; stir well.
Place flour in a bowl. Gradually add milk; stir with a whisk until blended. Add to potato mixture. Cook over medium heat until thick (about 10 minutes), stirring constantly. Stir in cheese. Add broccoli, crabmeat, lemon juice, and sherry; cook until thoroughly heated.
- Calories: 208
- Fat: 5.5g
- Fiber: 2.3g