365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Easy Cauliflower Cheddar Soup

Wednesday, October 8, 2014

[Healthy_Recipes_For_Diabetic_Friends] Easy Cauliflower Cheddar Soup - 26g Carbs, 4.9g Fiber

Easy Cauliflower Cheddar Soup - 26g Carbs, 4.9g Fiber

From: www.dairygoodness.ca
"This soup is a family favourite, and a quick and easy option for when you're short on time. Make it into a delicious meal by serving it with tea biscuits, crusty bread and a fresh salad!" - Recipe from Jody Spriel, dairy farmer from St. Marys, Ontario.
Prep Time: 20 min
Cooking Time: 40 min
Servings: 6-8

9 cups (2.25 L) chopped cauliflower, (about 2 lbs/1 kg)
2 stalks celery, diced
1 onion, chopped
3 potatoes, peeled and diced
2 tsp (10 mL) minced garlic cloves
Pepper, to taste
2 cups (500 mL) low sodium chicken broth
1 cup (250 mL) water
2 Tbsp (30 mL) all-purpose flour
2 1/2 cups (625 mL) Milk
A pinch of ground nutmeg
1 1/2 cups (375) shredded Canadian Cheddar cheese
Salt, to taste

In a large pot, combine cauliflower, celery, onion, potatoes, garlic, pepper to taste, chicken broth and water; cover and bring to a boil over high heat. Reduce heat to medium-low, cover and boil gently for 15 to 20 min or until vegetables are soft.

Whisk flour into milk; pour into pot with nutmeg to taste. Cook, stirring, for about 3 min or until slightly thickened. Remove from heat.

Using an immersion blender or transferring in batches to an upright blender, purée until smooth.

Return to pot, if necessary. Heat over medium heat, stirring often, for about 5 min or until bubbling. Remove from heat and stir in 1 cup (250 mL) of the cheese until melted. Season with pepper and up to 1/4 tsp (1 mL) salt. Ladle into warm bowls and sprinkle with remaining cheese.
Tips

To save time, you can often buy pre-cut cauliflower in bags in the produce department of the supermarket

Add 1 to 2 large carrots, chopped, with the cauliflower in step 1. Use a Canadian Sharp or Extra-Sharp Cheddar cheese or use Canadian Gouda or Swiss cheese in place of the Cheddar.

Servings: 6-8
(when compared to nutrition from caloriecount the nutrition with the recipe is for 8 servings)
Nutrition per Serving: 230 Calories, 9g Fat, 384mg Sodium, 13g Protein, 26g Carbs, 4.9g Fiber
Calcium: 27 % / 293 mg
Vitamin C: 116 %
Folate: 48 %
Vitamin B12:    31 %
Phosphorus: 28 %

This recipe contains 2/3 milk product serving(s) per person. 

Nutrition From: www.caloriecount.about.com
Servings: 8
Serving Size: 400 g
Nutrition per Serving: 225 Calories, 79 Calories from Fat, 8.8g Total Fat, 5.5g Saturated Fat, 0g Trans Fat, 29mg Cholesterol, 247mg Sodium, 767mg Potassium, 25.9g Total Carbs, 5.2g Dietary Fiber, 7.9g Sugars, 12.2g Protein
Vitamin A 5% - Vitamin C 117% - Calcium 28% - Iron 7%
Nutrition Grade: A-

Good points:
    High in calcium
    High in phosphorus
    Very high in vitamin B6
    Very high in vitamin C

Bad points:
    High in saturated fat