Cream of Cauliflower Soup - 17g Carbs, 4g Fiber, 6g Sugar

Every spoonful of this soup is filled with aromatic vegetables,
fragrant nutmeg, and Parmesan cheese. Good to the last drop!
Serves: 4
Serving Size: 1 cup

1 tsp olive oil
1 medium rib of celery, chopped
1/2 medium onion, chopped
2 medium garlic cloves, minced
1 lb coarsely chopped cauliflower florets (about 4 cups)
2 1/2 cups fat-free, low-sodium chicken broth
1/4 tsp pepper
1/2 cup fat-free half-and-half
3 Tbsp all-purpose flour
1/8 tsp ground nutmeg
3 Tbsp shredded or grated Parmesan cheese

Heat a medium saucepan over medium heat. Add the oil and swirl to coat
the bottom. Cook the celery, onion, and garlic for 3 to 4 minutes, or
until the celery is tender-crisp and the onion is soft, stirring
occasionally.

Stir in the cauliflower. Cook for 2 to 3 minutes, or until it is
tender-crisp, stirring occasionally.

Stir in the broth and pepper. Increase the heat to medium-high and
bring to a simmer. Reduce the heat and simmer, covered, for 10 to
15 minutes, or until the vegetables are tender.

Using a handheld immersion blender, blend the mixture in the saucepan
until smooth. If you prefer, you can let the mixture cool slightly
and process it in a food processor or blender until smooth, then
return it to the pan.

In a small bowl, whisk together the half-and-half, flour, and nutmeg.
Stir into the vegetable mixture. Bring to a simmer over medium-high
heat. Reduce the heat and simmer for 2 to 3 minutes, or until
thickened, stirring constantly and lowering the heat if the mixture
splatters.

Add the Parmesan. Stir until melted, about 30 seconds.

Cook's Tip - -
An immersion blender is a hand held electrical implement that
you immerse in the pan or bowl of food you want to blend. Try
it for blending fruit smoothies and frothing warm fat-free milk
for cappuccino or lattes.

Serves: 4
Serving Size: 1 cup
Nutrition per Serving:
114 Calories, 2.5g Total Fat, 1g Saturated Fat, 0g Trans Fat,
0.5g Polyunsaturated Fat, 1g Monounsaturated Fat, 3mg Cholesterol,
0mg Sodium, 17g Carbs, 4g Fiber, 6g Sugar, 8g Protein, 128mg Calcium,
480mg Potassium

Dietary Exchanges: 1/2 starch, 2 vegetable, 1/2


From: The American Heart Association Low-Salt Cookbook,
3rd Edition, 2006 by the American Heart Association

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