Winter warmers

Author: bryan

• • Cauliflower and Leek Soup Recipe
  • Prep: 15 min. Cook: 40 min.

• Yield: 4 Servings

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Ingredients

• 2 fresh leeks
• Cooking spray
• 2 teaspoons trans fat free margarine
• 1 garlic cloves, minced
• 4 cups cauliflower florets
• 3 cup low sodium chicken broth, undiluted
• 1 cup evaporated milk, evaporated

Directions

• Remove and discard roots and green tops from leeks. Wash thoroughly under running water to remove grit. Cut white portions into thin slices and set aside.
• Coat a medium saucepan with cooking spray, and add margarine. Place over medium high heat until margarine melts.
• Add leek and garlic, and cook 2 minutes or until leek is tender, stirring often.
• Add cauliflower and broth and bring to a boil. Reduce heat, cover, and simmer 30 minutes.
• Position knife blade in food processor bowl. Add cauliflower mixture and process until smooth.
• Return mixture to saucepan.
• Stir in milk, cook 3 to 4 minutes or until thoroughly heated, stirring occasionally.

Nutritional Facts1 serving equals 169 calories, 7 g fat (3 g saturated fat), 538 mg sodium, 19 g carbohydrate, 9 g protein. Diabetic Exchanges: 2-1/4 vegetable, 1/2 milk, 1/2 fat.
CAULIFLOWER SOUP

• • Prep/Total Time: 30 min.

• Yield: 8 Servings

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Ingredients

• 1 medium head cauliflower, broken into florets
• 1 medium carrot, shredded
• 1/4 cup chopped celery
• 2-1/2 cups water
• 2 teaspoons chicken or 1 vegetable bouillon cube
• 3 tablespoons butter
• 3 tablespoons all-purpose flour
• 3/4 teaspoon salt
• 1/8 teaspoon pepper
• 2 cups 2% milk
• 1 cup (4 ounces) shredded cheddar cheese
• 1/2 to 1 teaspoon hot pepper sauce, optional

Directions

• In a large bowl, combine the cauliflower, carrot, celery, water and bouillon. Bring to a boil. Reduce heat; cover and simmer for 12-15 minutes or until vegetables are tender (do not drain).
• In another large saucepan, melt butter. Stir in the flour, salt and pepper until smooth. Gradually add milk. Bring to a boil over medium heat; cook and stir for 2 minutes or until thickened. Reduce heat. Stir in the cheese until melted. Add hot pepper sauce if desired. Stir into the cauliflower mixture. Yield: 8 servings (about 2 quarts).

Nutritional Facts1 serving (1 cup) equals 159 calories, 11 g fat (7 g saturated fat), 35 mg cholesterol, 617 mg sodium, 10 g carbohydrate, 2 g fiber, 7 g protein.

• • Prep: 15 min. Cook: 45 min.

• Yield: 8 Servings

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Ingredients

• 1 tablespoon extra virgin olive oil
• 1 fresh leek, thinly sliced, rinsed, and patted dry, white part only
• 1 small onion, thinly sliced
• 1 medium celery stalk, thinly sliced
• 1 garlic clove, peeled
• 6 sprigs fresh cilantro, stems and leaves separated, leaves finely chopped
• 2 sprigs fresh thyme
• 15 medium carrots, peeled and thinly sliced
• 1/2 teaspoons salt, to taste, optional
• 1/4 teaspoons black pepper, freshly ground
• Pinch sugar
• 5 cups low sodium chicken broth
• 3 cups carrot juice
• 1 medium lime
• Pinch Tabasco sauce
• 1/2 cup half & half
• 2 lobster tails, thawed

Directions

• In medium pot heat olive oil over medium low.
• Add leek, onion, celery and garlic. Cook, stirring frequently until vegetables are translucent but not browned, about 10 minutes.
• Using kitchen twine, tie together cilantro stems and thyme sprigs, add to pot.
• Stir in carrots, salt, pepper, and sugar. Cook 10 to 15 minutes, stirring occasionally .
• Add chicken broth, increase heat to high, and bring to boil.
• Lower heat to low and simmer, skimming the surface regularly to remove fat and foam, until carrots are tender (about 20 minutes).
• Discard garlic clove and herb sprigs and transfer soup to blender or food processor. Puree until smooth.
• Strain pureed soup through a fine mesh sieve, pressing out as much liquid as possible.
• Cover and refrigerate until well chilled.
• When soup base is chilled, remove from refrigerator and stir in juice.
• Finely grate zest from lime and set aside.
• Cut lime in half and squeeze juice from one half into soup.
• Stir in a few drops of Tabasco sauce. Cover and refrigerate until ready to serve.
• To cook lobster, bring pot of lightly salted water to boil. Add the lobster tails and boil until just firm (8 to 9 minutes).
• Drain and rinse tails under cold water. Cut each tail in half lengthwise, through the shell (if meat is not opaque all the way through, boil for another minute or so).
• Scoop lobster meat from shells with fingers. Cut into 1/2 inch chunks.
• In medium bowl, add chopped cilantro to half and half and set aside.
• To serve: Ladle soup into shallow soup bowls and swirl small portion of half and half mixture into each serving.
• Place even portions of lobster in center of each bowl, sprinkle with reserved zest, and serve.

Nutritional Facts1 serving equals 185 calories , 4 g fat (1 g saturated fat), 572 mg sodium, 22 g carbohydrate, 13 g protein. Diabetic Exchanges: 3-1/2 vegetable, 1 lean meat, 3/4 fat.
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