Cheddar Cauliflower Soup

I substituted low-sodium chicken broth for the water, only used 1 c. cheddar, doubled the salt/pepper/bay leaves. Added paprika, cayenne and nutmeg and low-fat, organic turkey bacon which I crumbled and blended into the soup at the end.

8 servings, 1 cup each

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Healthy weight | High calcium

Ingredients

• 2 tablespoons extra-virgin olive oil
• 2 large leeks, white and light green parts only, thinly sliced and rinsed
• 4 cups chopped cauliflower florets (from 1 medium head)
• 2 1/2 cups low-fat milk, divided
• 2 cups water
• 1 bay leaf
• 1 teaspoon salt
• 1/2 teaspoon white or black pepper
• 3 tablespoons all-purpose flour
• 1 1/2 cups extra-sharp Cheddar cheese
• 1 tablespoon lemon juice

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Preparation

1. Heat oil in a large saucepan over medium heat. Add leeks and cook, stirring, until very soft, about 5 minutes. Add cauliflower, 2 cups milk, water, bay leaf, salt and pepper. Bring to a boil over medium-high heat, stirring often. Reduce heat to a simmer, cover and cook, stirring occasionally, until the cauliflower is soft, about 8 minutes.
2. Meanwhile, whisk the remaining 1/2 cup milk and flour in a small bowl. When the cauliflower is soft, remove the bay leaf and stir in the milk mixture. Cook over medium-high heat, stirring, until the soup has thickened slightly, about 2 minutes more. Remove from the heat. Stir in cheese and lemon juice.

Nutrition

Per serving: 186 calories; 11 g fat (5 g sat, 3 g mono); 27 mg cholesterol; 0 g added sugars; 10 g protein; 2 g fiber; 488 mg sodium; 198 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value), Calcium (27% dv), Vitamin A (15% dv).

1 Carbohydrate Serving

Exchanges: 1 vegetable, 1/2 low-fat milk, 1 high-fat meat