Broccoli-Cheese Chowder

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1 tablespoon extra-virgin olive oil

1 large onion, chopped

1 large carrot, diced

2 stalks celery, diced

1 large potato, peeled and diced

2 cloves garlic, minced

1 tablespoon all-purpose flour

1/2 teaspoon dry mustard

1/8 teaspoon cayenne pepper

2 cans vegetable or chicken broth

1 bunch broccoli crowns, cut into 1-inch pieces, stems and florets separated

1 cup shredded low-fat Cheddar

1/2 cup reduced-fat sour cream

1/8 teaspoon salt

Heat oil in a large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until onion and celery soften, 5-6 min. Add potato and garlic; cook, stirring, for 2 min. Stir in flour, mustard and cayenne; cook, stirring, for 2 min. Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 min. Stir in florets; simmer, covered, until broccoli is tender, about 10 min more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan. Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes. Season with salt. From EatingWell, Winter 2004.