Ingredients:

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  10      ounces        frozen chopped broccoli -- or 2 cups fresh
                        florets
   2                    garlic cloves -- halved
   1      medium        onion -- chopped
  15      ounces        no-fat chicken broth
   2      tablespoons   lemon juice
   1      cup           no-fat sour cream
     1/2  cup           skim milk
     1/2  teaspoon      ground nutmeg
                        salt and pepper -- to taste

Preparation:

Place broccoli, garlic, onion and 2 Tbs. of chicken broth in a microwave-safe dish. Microwave, covered, on high until onions are soft (10-12 minutes), stopping once to break up the frozen broccoli. Put the vegetables, lemon juice and remaining broth in a blender; pur‚e. Blend in sour cream, milk and seasonings. Chill. Serve topped with optional croutons.

Nutritional Information:

Per cup: 105 calories,6.5g protein, 0.9g fat, 2g fiber, 16g carbohydrates, 364mg sodium.