Tuesday, December 9, 2014

[Healthy_Recipes_For_Diabetic_Friends] Roasted Cauliflower Asparagus Soup - 20.1g Carbs, 9.2g Fiber, 9.8g Sugar

 

Roasted Cauliflower Asparagus Soup - 20.1g Carbs, 9.2g Fiber, 9.8g Sugar

From: Davidson, Johanna (2014-11-23). Cauliflower Recipes: The Ultimate Guide (Kindle Locations 662-670).  Kindle Edition.
Prep Time: 20 minutes
Cook Time: 30 minutes
Ready In: 50 minutes
Servings: 4-6

2 lbs chopped cauliflower (about 8 cups)
1 lb fresh asparagus stalks, trimmed
1/2 tsp onion powder
1/2 tsp garlic powder
4 cups veggie broth (Pacific Low Sodium Vegetable Broth)
1/2 tsp pepper
1/2 tsp salt (Omitted for Nutrition)
Pinch cayenne pepper

1. Preheat oven to 400F.

2. Arrange the asparagus and cauliflower on a baking sheet. Roast them on the preheated oven for 15 to 20 minutes or until asparagus is fork tender and the cauliflower is slightly brown.

3. In a large pot, fold in the broth then mix in the cauliflower and asparagus. Bring to a simmer for about 10 minutes until the vegetables starts to break down.

4. Using an immersion blender, puree until smooth. Add salt and pepper to taste. Serve and enjoy!

Nutrition From: www.caloriecount.about.com
Using Pacific Low Sodium Vegetable Broth. No Added Salt!
Servings: 4
Serving Size: 441 g
Nutrition per Serving: 97 Calories, 4 Calories from Fat, 0.4g Total Fat, 0g Trans Fat, 0mg Cholesterol, 211mg Sodium, 927mg Potassium, 20.1g Total Carbs, 9.2g Dietary Fiber, 9.8g Sugars, 7.1g Protein - Vitamin A 18% - Vitamin C 186% - Calcium 10% - Iron 22%
Nutrition Grade: A

Good points:
    Very low in saturated fat
    No cholesterol
    Very high in dietary fiber
    Very high in iron
    High in manganese
    High in magnesium
    High in niacin
    High in pantothenic acid
    High in phosphorus
    Very high in potassium
    High in riboflavin
    High in thiamin
    High in vitamin A
    Very high in vitamin B6
    Very high in vitamin C

Bad points:
    Very high in sugar


__._,_.___

Posted by: chefgloria1030@yahoo.com
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)

.

__,_._,___