Cheddar Cauliflower Chowder

Like Baked Potato Soup without the carbs!


Cheddar Cauliflower Chowder
14.5 oz can fat free chicken broth
2 c. water
1 c. diced cooked ham
1/2 small onion, chopped OR 1 teaspoon onion powder
½ c. sliced celery
Dash garlic powder
¼ tsp salt
½ tsp pepper
1 head cauliflower, chopped
1 c. skim milk
3-4 dashes hot sauce (or more or less)
1 c. shredded reduced fat cheddar cheese
2 tsp dried chives

Add all broth, water, ham, onion, celery, garlic powder, salt, pepper and cauliflower to large saucepan. Bring to a boil then reduce heat and simmer until cauliflower is tender. Mash cauliflower a little with potato masher. Add milk, hot sauce, cheese and chives. Stir cheese in well and serve.
Yield: 5 servings. Per serving= 155 Calories; 5g Fat (25.3% calories from fat); 19g Protein; 14g Carbohydrate; 4g Dietary Fiber; 21mg Cholesterol; 867mg Sodium.

Cauli Mac & Cheese

Ease those mac and cheese cravings with less carb guilt.


Cauli Mac & Cheese
1 head cauliflower
2/3 c. Smart Taste elbow macaroni
2 oz light cream cheese
½ c. reduced fat shredded cheddar cheese
Dash ground mustard
Salt & pepper, to taste

Boil water in large saucepan. Chop cauliflower into flowerets and place in saucepan. When cauliflower is almost tender add pasta. Drain.
Mash cauliflower lightly with potato masher. Add remaining ingredients and mix well.
Yield: 5 servings. Per serving= 149 Calories; 5g Fat (27.1% calories from fat); 9g Protein; 22g Carbohydrate; 6g Dietary Fiber; 14mg Cholesterol; 196mg Sodium.

Cheesy Mash Cauliflower

This was great!


Cheesy Mash Cauliflower
1 small head cauliflower, chopped in small pieces
2 Laughing Cow light cream cheese wedges
Dash white pepper
Dash salt
1 TB Parmesan cheese
Dash paprika

Boil cauliflower until tender. Process all ingredients in food processor.
Yield: 2 servings. Per serving= 70 Calories; 5g Fat (61.3% calories from fat); 4g Protein; 3g Carbohydrate; 1g Dietary Fiber; 12mg Cholesterol; 345mg Sodium.