Creamy Potato-Cauliflower Soup

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  • 1 pound frozen cauliflower florets, thawed ¼ cup water
  • 2 cups skim milk
  • 2 cups mashed potatoes
  • 4 to 5 medium green onions, finely chopped ½ teaspoon minced garlic
  • 2 Tablespoons diet margarine
  • ¾ teaspoon salt (optional)
  • ½ teaspoon black pepper
  • ¾ cup fat-free sour cream
  • 6 Tablespoons (1 ½ ounces) shredded, reduced-fat sharp cheddar cheese

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 pureed.

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 and pepper.  Stir until margarine is melted.  Garnish with equal amounts sour cream, cheese and remaining green onions.

Makes 6 (1 cup) servings (1cup soup, 2 Tablespoons sour cream, 1 Tablespoon cheese and about 1 Tablespoon green onions)

Calories: 179, total fat 4g, saturated fat 1g, protein 10g, carbohydrate 27g, cholesterol 12mg, dietary fiber 4g, sodium 217mg.

Source: Diabetic Cooking,  November/December 2007.

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