Thursday, December 30, 2010

Creamy Potato-Cauliflower Soup

Creamy Potato-Cauliflower Soup
From Diabetic Cooking

1 lb frozen cauliflower florets, thawed
1/4 c water
2 c fat-free (skim) milk
2 c mashed potatoes
4-5 medium green onions, finely chopped
1/2 tsp minced garlic
2 tb diet margarine
3/4 tsp salt (optional)
1/2 ts black pepper
3/4 c fat-free sour cream
6 TB (1 1/2 oz) shredded, reduced-fat sharp cheddar cheese

Bring cauliflower and water to boil in large saucepan over high heat.  Reduce heat. Cover. Simmer 12 - 14 minutes or until tender.  Transfer cauliflower, any remaining water and 1 c milk to blender.  Cover.  Holding lid securely, process until pureed.  Return cauliflower mixture to saucepan.  Add potatoes, all but 1/3 c green onions, garlic and remaining 1 c milk.  Stir until blended.  Cook on medium-low heat 10 minutes.  Add margarine, salt and pepper.  Stir until margarine is melted.  Garnish with equal amounts sour cream, cheese, and remaining green onions.

Makes 6 (1 cup) servings (1 c soup, 2 TB sour cream, 1 TB cheese, and about 1 TB green onions)
Dietary Exchanges: 2 starch, 1 fat.

Calories 179 (21% cal from fat); Total fat 4g; Sat Fat 1g; Protein 10g; Carb 27g; Cholesterol 12mg; Dietary Fiber 4g; Sodium 271mg

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