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| Recipe: Potato Cauliflower Soup |
Servings: 6
Preparation Time: 15 min.
Cooking Time: 30 min.
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| Ingredients: |
- 1 Lbs. potato, peeled and cut into 0-1/2 inch cubes
- 1/2 cup scallions, white part only, chopped
- 1/2 tsp. caraway seeds
- 4 cup water
- 3 cup vegetable stock
- 1-1/2 Lbs. cauliflower florets\cooked
- 1/2 cup scallion greens, thinly sliced
- 2 Tbs. grated Parmesan cheese
- 1-1/4 cups seasoned croutons
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| Cooking Directions: |
Combine potatoes and next 4 ingredients in a heavy saucepan over
medium high heat. Season with salt to taste and bring to a
boil. Reduce heat to medium low. Simmer 15-20 minutes or until
potatoes are very tender. Transfer mixture to a blender or food
processor and puree. Return puree to saucepan and add cauliflower
florets. Simmer 7 minutes or until cauliflower is tender. Remove from
heat. Stir in scallion greens and pepper to taste. Sprinkle with
Parmesan and croutons. Serve chilled, if desired. |
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| Per Serving:
calories 166, fat 4.5g, calories from fat 24%, protein 5.9g, cholesterol 1.5mg, dietary fiber 5.9g
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| Nutrients |
Exchanges |
| Calories |
166 |
Milk Exchanges |
0.0 |
| Protein |
5.9g |
Vegetable Exchanges |
1.2 |
| Carbohydrates |
31.0g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
5.9g |
Bread Exchanges |
1.5 |
| Sugar |
3.4g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
4.5g |
Lean Meat Exchanges |
0.1 |
| Saturated Fat |
1.8g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
1.6g |
Fat Exchanges |
0.3 |
| Poly-unsaturated Fat |
1.1g |
| % Calories from Fat |
24% |
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| Cholesterol |
1.5mg |
| Sodium |
298.6mg |
| Vitamins |
Minerals |
| Vitamin A |
44.3IU |
Calcium |
74.4mg |
| Thiamin (B1) |
0.7mg |
Copper |
1.6mg |
| Riboflavin (B2) |
1.0mg |
Iron |
2.1mg |
| Niacin (B3) |
2.2mg |
Magnesium |
40.4mg |
| Vitamin B6 |
0.6mg |
Manganese |
0.6mg |
| Vitamin B12 |
0.1mcg |
Phosphorus |
111.9mg |
| Vitamin C |
63.4mg |
Potassium |
557.8mg |
| Vitamin E |
1.5IU |
Selenium |
5.5mcg |
| Folate |
72.4mcg |
Sodium |
298.6mg |
| Pantothenic Acid |
1.2mg |
Zinc |
1.1mg |
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