365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Colorful Cauliflower Chowder with Basil

Thursday, October 1, 2015

[Healthy_Recipes_For_Diabetic_Friends] Colorful Cauliflower Chowder with Basil - 14.5g Carbs, 4.1g Fiber, 3.1g Sugar

Colorful Cauliflower Chowder with Basil - 14.5g Carbs, 4.1g Fiber, 3.1g Sugar

From: Crawford, Jackson; Books, Encore (2013-06-27). The Farmers Market Guide: Healthy and Fresh Recipes (Kindle Locations 264-272). Encore Publishing. Kindle Edition.
Prep Time: 25 min
Cook Time: 15 min
Ready In: 40 min
Servings: 6

1 med sweet Maui onion OR yellow onion, diced small
2 tsp coconut oil
3 cups filtered water
1 tsp sea salt
2 cups OR 3 med organic red potatoes, diced small
3 cups OR 1 med head white cauliflower, florets cut into small bite sized pieces
2 cups rainbow cauliflower florets, cut into small bite sized pieces
8 large fresh basil leaves, PLUS 6 more finely shredded for topping
Extra virgin olive oil
Salt
Pepper

1. In a large fry pan saute onion in coconut oil til softened and translucent, then add water, sea salt and potatoes. Bring to boil then turn down, cover pan and simmer for 6 min. Meanwhile, prepare steamer with rainbow cauliflower adding 8 fresh basil leaves to steamer basket. Bring water to boil then allow to steam for 5-7 min or just until fork tender but not too soft or mushy, set aside.

2. Now add the raw white cauliflower florets to potato and onion mixture bring to boil again, replace lid and then reduce to simmer for 5-7 min until cauliflower is tender. Place 3/ 4 of this mixture into blender and carefully blend until smooth and creamy. Pour back into pan and combine with remaining mixture. Remove basil leaf from steamer basket and gently add the steamed rainbow cauliflower to the creamy chowder mixture to coat. Check seasoning or just serve with salt and pepper on the table for guests to adjust. Drizzle with extra virgin olive oil and top with trimmed basil.

Nutrition From: www.caloriecount.about.com
No added salt!!
Servings: 6
Serving Size: 288 g
Nutrition per Serving: 80 Calories, 15 Calories from Fat, 1.7g Total Fat, 1.3g Saturated Fat, 0mg Cholesterol, 27mg Sodium, 368mg Potassium, 14.5g Total Carbs, 4.1g Dietary Fiber, 3.1g Sugars, 2.9g Protein
Vitamin A 4% - Vitamin C 81% - Calcium 3% - Iron 6%
Nutrition Grade: A-

Good points:
    No cholesterol
    Low in sodium
    Very high in dietary fiber
    High in potassium
    High in vitamin B6
    Very high in vitamin C