Evaporated fat-free milk makes this filling soup creamy but also keeps it low in calories and fat.
1 medium onion(s), chopped 1 medium garlic clove(s), minced 2 lb. broccoli, tough ends removed, stems and florets chopped 4 C. fat-free chicken broth, or vegetable broth 1 C. fat-free evaporated milk 1/2 tsp hot pepper sauce, or to taste 1/4 tsp table salt, or to taste 1/4 tsp black pepper, or to taste
Put onion and garlic in a 2-qt. saucepan with 1/4 C. water and simmer until onion is soft, about 10 minutes; spoon into large pot. Add broccoli and broth to onion mixture and bring to a boil over high heat. Once boiling, turn down heat and simmer until broccoli is soft but still green, about 8 minutes. Do not cover pot while broccoli is cooking or it will turn gray. Remove soup from heat and puree in pot with an immersion blender or puree in batches in a blender until smooth. (Note: Be careful not to overfill blender; the hot liquid can splatter.) Add evaporated milk and hot pepper sauce, and season with salt and pepper. Yields about 1 3/4 C. per serving.