Wow -- you won't believe that this creamy flavorful soup could be so low in fat and calories!

1/2 tablespoon canola oil

1 medium onion, finely chopped

3 medium potatoes, peeled and finely diced

2 cups chopped fresh broccoli

4 cups fat-free chicken broth

1 bay leaf

12 ounces evaporated skim milk

4 ounces (6 single slices) fat-free processed cheddar type cheese

1/4 teaspoon white pepper

salt and freshly ground pepper to taste

In a large heavy soup pot, heat oil. Add onions and cook over medium heat until translucent. Add potatoes, broccoli, chicken broth, and bay leaf.

Bring to a boil and reduce heat. Cover pan and simmer for 20 - 30 minutes or until vegetables are tender. Discard bay leaf. Use an immersion blender and blend until the desired consistency. It can be made completely smooth or leave a few lumps for texture. Add milk, cheese, and white pepper. Heat until cheese has melted. Add salt and pepper to taste.

Note: Fat-free processed cheese will be labeled "Non-fat pasteurized process cheese product. " It is better know as fat-free cheese singles. You can use a regular cheddar cheese in this soup but a processed cheese will melt better. Other cheeses sometimes get stringy when melted.

Serves 6

Nutritional Information per serving:

Calories 135

Fat, gm. 1

Protein, gm. 13

Carbs, gm. 18

Cholesterol, mg. 5

Fiber, gm. 3.1