• 1 1-lb. cabbage, cored and quartered
  • Boiling water
  • Canola oil spray
  • 1 medium onion, chopped
  • 1/2 cup peeled, cubed potato
  • 1/4 to 1/2 tsp. ground nutmeg, or to taste
  • 2 Tbsp. flour
  • 2 cups reduced-fat (2%) milk
  • 2 cups fat-free, reduced-sodium chicken broth
  • 1 Tbsp. chopped fresh flat-leaf parsley
  • 1 Tbsp. chopped fresh chives
  • 2 Tbsp. grated Parmesan cheese


  1. Place cabbage in a large bowl. Pour enough boiling water over to cover. Let stand 5 minutes. Drain well. Pat dry with paper towels, then cut into thin slices.
  2. Spray large heavy saucepan with oil. Sauté onions until tender but not brown (about 10 minutes). Add cabbage and potato and cook, stirring, about 5 minutes. Add nutmeg and flour and stir 2 minutes. Gradually add milk and broth. Bring to a boil, stirring often.
  3. Reduce heat and simmer until vegetables are tender, about 20 minutes. Set aside to cool.
  4. Puree vegetables in batches in blender or food processor until smooth. Return to saucepan, season with salt and pepper. Bring to a simmer, ladle into bowls and sprinkle with parsley, chives and Parmesan.

Recipe Yield: Makes 5 servings.

Nutritional Information Per Serving:

Calories: 121
Fat: 3 grams
Saturated Fat: 2 grams
Fiber: 3 grams
Sodium: 334 milligrams
Protein: 7 grams
Carbohydrates: 18 grams