Rebekah's Version Of The Pioneer Woman's Cauliflower Soup Lightened
Tuesday, January 13, 2009

Posted in Recipes From the Kitchen

The Original Recipe comes from Ree at Pioneer Woman. While her version is MUCH tastier, it has proven to be high in fat and calories for the health issues I have, so I needed it lighter. I switched some ingredients and kept the flavor while slicing the calories and fat in half. Woohoo!  This goes to show that you can have the things you REALLY love. You just need to switch some ingredients around to make it healthier.  Thanks To Ree's creativity, I am able to have some tasty dishes that I wouldn't have thought of before while still keeping within my own nutrician needs.  Be sure to stop by Ree's to see all her recipes.  She has some TASTY recipes!

INGREDIENTS

Cauliflower, raw, 2 head, large (6-7" dia) 
Olive Oil, .25 cup 
Carrots, raw, 1 cup, chopped 
Celery, raw, 1 cup, diced 
Onions, raw, 1 medium (2-1/2" dia) 
Parsley, 2 tbsp 
Chicken Broth, 64 fl oz 
Milk, nonfat, 2 cup 
Fat free half and half, 1 cup 
*Organic All-Purpose White Flour, 0.25 cup 
Salt, 3 tsp 
Sour Cream, reduced fat, 1 cup

DIRECTIONS

In a large soup pot, add olive oil and the onion and cook for a few minutes, or until it starts to turn brown. Add the carrots and celery and cook an addition couple of minutes. Add cauliflower and parsley and stir to combine. Cover and cook over very low heat for 15 minutes.

After 15 minutes, pour in chicken stock or broth. Bring to a boil, then reduce heat and allow to simmer.
In a medium saucepan, melt 4 tablespoons butter. Mix the flour with the milk and whisk to combine. Add flour-milk mixture slowly to the butter, whisking constantly. Remove from heat and stir in 1 cup half & half.

NOTE: I omit the butter and instead of regular flour, I use Wondra (A thickening agent found in your flour aisle)..about 6 tablespoons. I follow the directions on the Wondra adding 2TB of Wondra to 1/4 C. of cold water then ladel in 1 cup of hot milk slowly. THEN I add the Fat Free half n half mixture. Basically triple the recipe Wondra calls for, and it will thicken the soup without all that added fat of the butter. THEN add it to the soup base.

Add mixture to the simmering soup. Allow to simmer for 15 to 20 minutes. Check seasoning and add more salt or pepper if necessary.

Just before serving, place the sour cream in a serving bowl . Add two to three ladles of hot soup into the tureen and stir to combine with the sour cream. Pour in remaining soup and stir.
Serves 8-10 ppl

Calories: 237.8  Total Fat: 11.2 g  Cholesterol: 13.6 mg  Total Carbs: 20.7 g  Dietary Fiber: 5.1 g   Protein: 15.9 g

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Wednesday, January 14, 2009 - Untitled Comment

Posted by Anonymous

This looks fabulous!
Liz
http://mabelshouse.blogspot.com/

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