Ingredients

Vegetable cooking spray
2 carrots, sliced
1 cup sliced leeks, white parts only, or green onions with tops
1 (10-ounce) package frozen chopped broccoli
1 (10-ounce) package frozen cauliflower
1 1/2 cups reduced-sodium fat-free chicken broth
3 cups fat-free milk, divided
1 tablespoon cornstarch
1 teaspoon Spike or other low-sodium seasoning
Pepper, to taste

Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute carrots and leeks until lightly browned, about 8 minutes. Add broccoli, cauliflower and chicken broth; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5 minutes. Process half the vegetable mixture in blender or food processor until smooth; return to saucepan and heat to boiling. Stir in combined 1/2 cup milk and cornstarch; boil, stirring, until thickened, about 1 minute. Stir in remaining 2 1/2 cups milk; simmer, covered, 5 minutes longer. Stir in Spike; season with salt and pepper. Serves 8.

Nutritional information per serving: 75 calories, less than 1 gram fat; 6.3 grams protein, 1.7 milligrams cholesterol, 104 milligrams sodium.