Here's a Delicious and Diabetic Friendly Recipe for a Creamy Potato-Cauliflower Soup. To make this recipe you'll be needing Frozen Cauliflower Florets, Water, Skim Milk, Garlic Diet Margarine, Salt, Pepper, Sour Cream, and Shredded Reduced Fat Sharp Cheddar Cheese. There's 179 calories and 23 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I've left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2023! https://www.diabetesselfmanagement.com/
Creamy Potato-Cauliflower Soup
Looking for a healthy dish to celebrate St. Patrick's Day? Irish eyes will be smiling on this creamy and comforting soup, packed with the deliciousness of potatoes and cheese. The
addition of cauliflower florets to the mix keeps the carb content down but the flavor high!
Ingredients
1 pound frozen cauliflower florets, thawed
1/4 cup water
2 cups fat-free (skim) milk
2 cups mashed potatoes (see tip)
4 to 5 medium green onions, finely chopped
1/2 teaspoon minced garlic
2 tablespoons diet margarine
3/4 teaspoon salt (optional)
1/2 teaspoon black pepper
3/4 cup fat-free sour cream
6 tablespoons (1 1/2 ounces) shredded, reduced-fat sharp cheddar cheese
Directions
Yield: 6 servings
Serving size: 1 cup soup, 2 tablespoons sour cream, 1 tablespoon cheese, and about 1 tablespoon green onions
1. Bring cauliflower and water to a boil in large saucepan over high heat. Reduce heat. Cover. Simmer 12 to 14 minutes, or until tender. Transfer cauliflower, any remaining water, and 1 cup milk into blender. Cover. Holding lid securely, process until puréed.
2. Return cauliflower mixture to saucepan. Add potatoes, all but 1/3 cup green onions, garlic, and remaining 1 cup milk. Stir until blended. Cook on medium-low heat 10 minutes. Add margarine, salt, if desired, and pepper. Stir until margarine is melted. Garnish with equal amounts sour cream, cheese, and remaining green onions.
Tip: To make 2 cups nutritious mashed potatoes, mash 1 pound boiled baking potatoes with 2 tablespoons diet margarine and 1/4 to 1/3 cup fat-free (skim) milk.
Nutrition Information:
Calories: 179 calories, Carbohydrates: 27 g, Protein: 10 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 12 mg, Sodium: 271 mg, Fiber: 4 g
https://www.diabetesselfmanagement.com/recipes/soups-stews/creamy-potato-cauliflower-soup/
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