Monday, August 29, 2016

[Healthy_Recipes_For_Diabetic_Friends] Cauliflower Chowder - 23g Carbs, 3.5g Fiber, 8.2 Sugars


Cauliflower Chowder - 23g Carbs, 3.5g Fiber, 8.2 Sugars



A quick, easy, light, healthy and tasty chowder starring cauliflower as the main ingredient that is a bowl of comfort food at it's best!

Prep Time: 10 min // Cook Time: 20 min // Total Time: 30 min // Servings: 4


2 Tbsp olive oil OR butter

1 onion, diced

2 carrots, diced

2 stalks celery, diced

2 cloves garlic, chopped

1 tsp thyme, chopped

1/4 cup flour (rice flour for gluten free)

4 cups low sodium vegetable broth OR chicken broth

1 head cauliflower, cut into bite sized pieces

2 bay leaves

1 cup milk OR cream

Salt, pepper and cayenne, to taste


1.     Heat the oil in a large sauce pan over medium-high heat, add the onions, carrots and celery and cook until tender, about 8-10 minutes.

2.     Mix in the garlic, thyme and flour and cook until the flour is lightly browned, about 2-3 minutes.

3.     Slowly stir in the broth, deglazing the pan as you go, add the cauliflower and bay leaves, bring to a boil, reduce the heat and simmer until the cauliflower is tender, about 10-15 minutes.

4.     Add the cream, season with salt, pepper and cayenne to taste, remove the bay leaves, remove from the heat and enjoy.

Option: Add 1-2 tablespoons white miso paste by taking some of the hot broth and mixing it into the miso in a bowl and then mixing it back into the chowder as you remove it from the heat. (The miso adds a nice umami flavor!) Note: miso is salty so you will not need to season with as much salt.
Option: Add 1/2 cup parmesan cheese! (More umami flavor!)
Option: Top with crumbled bacon!
Note: The cook time will vary depending on how large or small you cut the cauliflower.


Servings: 4

Nutrition per Serving: 178 Calories, 8.5g Fat, 1.8g Saturated, 0 Trans, 5mg Cholesterol, 468mg Sodium, 23g Carbs, 3.5g Fiber, 8.2 Sugars, 4.8g Protein


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