Cauliflower & Ham Chowder

Cauliflower & Ham Chowder in the Grandma Jo's Soup Kettle.  


Cauliflower Ham Chowder (p. 168)

3 cups frozen chopped cauliflower, thawed
2 cups (one 16 oz can) Healthy request chicken broth
1/2 cup chopped onion
1 cup diced celery
1 1/2 cups (one 12 fluid ounce can) Carnation Evap skim milk
3 Tablespoons all-purpose flour
1 1/2 cups (9 ounces) diced Dubuque 97% fat-free ham or any extra lean ham
3/4 cup (3 ounces) shredded Kraft reduced fat cheddar cheese



In a large saucepan, combine cauliflower, chicken broth, onion, and celery.
Bring mixture to a boil.

Lower heat, cover and simmer for 20 to 25 minutes
or until vegetables are tender, stirring occasionally.

Pour 1 1/2 cups of hot mixture into a blender container.
Cover and process on High for 15 to 20 seconds
or until mixture is smooth.

Pour blended mixture back into saucepan.

In a covered jar, combine evaporated skim milk and flour.
Shake well to blend.

Add milk mixture to cauliflower mixture.

Mix well to combine. Stir in ham and cheddar cheese.

Lower heat and simmer for about 1o minutes or

until mixture is heated through and cheese melts,

stirring occasionally.

HINT: Thaw cauliflower by placing in a colander and rinsing under hot water for one minute.

serves 4 (1 1/4 cups)



Diabetic Exchanges: 2 1/2 meat, 2 Vegetable, 1 Skim Milk

Golden Mashed Potatoes, Cauliflower and Carrots

Golden Mashed Potatoes, Cauliflower and Carrots

Core Recipe
Servings | 8
Preparation Time | 18 min
Cooking Time | 20 min
Level of Difficulty | Easy

Yukon Gold potatoes have a naturally creamy, buttery
taste and texture making them a smart choice for
skinny mashed spuds.

We also added carrots and cauliflower for very
low calorie color, volume and flavor.


Ingredients

* 6 small Yukon Gold potato(es), peeled,
cut into 1-inch chunks (about 1 1/4 lb)
* 1 pound cauliflower, florets
* 3/4 pound baby carrots, sliced in half lengthwise
* 4 medium garlic clove(s), peeled
* 1 1/2 tsp table salt, divided
* 1/2 cup fat-free skim milk
* 1/4 cup fat-free sour cream
* 1/2 oz Butter Buds Powdered Mix, or similar product
* 1/4 tsp black pepper, freshly ground
* 1/4 cup scallion(s), sliced

Instructions

* Place potatoes, cauliflower, carrots, garlic and 1
teaspoon of salt in a large saucepan.
Add enough water to cover ingredients; bring
to a boil. Boil until vegetables are tender,
about 15 minutes. Drain; return to saucepan.


* Stir in milk, sour cream, Butter Buds, remaining
1/2 teaspoon each of salt and pepper. Whip with mixer
until creamy and stir in scallions. Transfer to bowl
and serve. 3/4 cup per serving

Notes

You can make this recipe one day in advance and then
reheat it in the microwave.

Sweet Potato-Cauliflower Mash

Sweet Potato-Cauliflower Mash
Makes 3 cups (2 servings)

1 large (8-ounce) sweet potato, peeled, cubed
1 cup cut cauliflower florets (about 1/4 head)
1/2 cup fat-free, low-sodium chicken or vegetable broth, heated
2 tablespoons fat-free sour cream or yogurt (unflavored)
1 clove garlic, minced
1/4 teaspoon freshly grated nutmeg
Salt and black pepper, to taste
1 scallion, minced

Steam the sweet potato and cauliflower over 1 inch of boiling water
until fork-tender, 9 to 10 minutes.

In a large bowl, mash the potato and cauliflower with the warm
broth. Stir in the sour cream, garlic and nutmeg. Season to taste
with
salt and pepper. Serve garnished with scallion.

Joy Bauer's Food Cures: Treat Common Health Concerns, Look Younger & Live
Longer
122 calories, 4g protein, 27g carb, 0g fat, 0mg chol, 236mg sodium, 5g fiber

Mashed Cauliflower

Mashed Cauliflower

2 heads cauliflower, washed and cut into large pieces
2 tablespoons Earth Balance Natural Buttery Spread (soy free)
½ teaspoon celtic sea salt

1. Steam the cauliflower pieces until very tender
2. Puree cauliflower in a food processor, add in buttery spread and salt
3. Reheat in a casserole dish in the oven at 350° for 20 minutes
4. Serve