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CAULIFLOWER-PARMESAN SOUP

Diabetes Cookbook for Dummies®
by Alan L. Rubin, Fran Stach, Denise C. Sharf

This recipe comes from Rathbun's in Atlanta. This soup is warm, hearty, and perfect for a cool day. We substitute 2 percent milk, which has just enough fat to prevent curdling, in place of cream. The 2 percent milk has reduced this soup's fat content by nearly 50 percent. Remember to always try to use a lowfat version of dairy products.
This dish is reminiscent of a creamy potato soup, with far fewer calories and starch. Cauliflower, a cruciferous vegetable high in vitamin C and fiber, can be a great substitute for potatoes in many traditional recipes. Try using cauliflower next time you are about to whip up a batch of mashed potatoes. You may be pleasantly surprised not only with the taste but also with the modest effect this dish has on your blood sugar.

Preparation time: 15 minutes
Cooking time: 40 to 45 minutes
Yield: 4 servings


1 head cauliflower cut into chunks
2 shallots, chopped
3 cups 2 percent milk
1/2  cup grated Parmesan cheese
2 tablespoons lemon juice
2 tablespoons honey
1/2 teaspoon kosher salt
1/2 tablespoon pepper


1. In a large pot, place the cauliflower, shallots, and milk and bring to a boil. Reduce heat to a simmer until the cauliflower is tender, about 35 minutes.

2. Transfer to a blender and puree until smooth (always be extra careful when blending hot liquids), or use a rotary beater to achieve a smooth consistency. While the soup is blending, add the cheese and process until smooth. Finish by adding the lemon juice, honey, salt, and pepper.

Per serving: Kcalories 216 (From Fat 59); Fat 7g (Saturated 4g); Cholesterol 23mg; Sodium 324mg; Carbohydrate 28g (Dietary Fiber 3g); Protein 14g.
Exchanges: 2 vegetable, 1 medium-fat meat, 1 reduced fat milk