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I am looking for a reciepe for a white cream sauce to make cream of cauliflower and broccoli soup. Must be low sugar and low fat. I have tried several in some books but just are not right. This is a new way of cooking for me  and I need all the help I can get. |
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Base for cream soup:
3 tablespoons butter
One medium onion, minced
1 large idaho potato, peeld and cut into 1/4" pieces
6 cups milk (I use skim)
1/4 to 1 cup heavy cream, optional
salt and pepper to taste
Saute onion in butter, about 8 minutes. Add milk and potato, bring to gentle simmer. Simmer for about 20 minutes or until potato is tender and crushes easily with a fork. If you wish puree in blender, add salt and pepper to taste. Add cream if using and reheat if needed.
Cream of broccoli:
I add 2 bunches florets with the potato, puree and stir in shredded cheddar
Cream of mushroom:
I use 8 ozs each button and baby bellas, cleaned and minced, with the potato, puree and strain
Cream of carrot:
I use about 5 carrots, cleaned and finely chopped, with the potato, puree and strain
I think almost any vegetable would work although I've never tried cauliflower. The really important part is to use idaho potato since the starch is what thickens the soup. |
| When I make soup, to make it 'creamy' without the extra calories I just stir in a couple of tablespoons of very low fat soft cheese (here I use Philadelphia extra light - not sure if you can get that there?) I got this hint from the Weight Watchers website. It works! |
| Thickening soups with a slurry of water and cornstasrch doesn't add fat to the recipe. The slurry will thicken as the liqued boils. And the soup will be thick and creamy. |
These are great tips!  I love learning how to cook old favorites in a healthier way.  |
Have you tried cooking the vegetable in broth along with rice. Cook the rise until completely done and then take the blender stick and puree all together. For awhile I was making carrot soup this way flavoring with either ginger or curry....I don't remember which. and I think there were sauteed onions in there too......I'll have to think on this.......  |
Is this one of the recipes you tried but was unhappy with it??
From Betty Crocker's New Choice Cookbook:
Creamy Cauliflower Soup
Serves 8
2 cans (14.5 ounces each) chicken broth
1 medium head cauliflower separated into flowerets
3/4 cups chopped celery
1/2 cup chopped onion
1 Tablespoon lemon juice
2 Tablespoons margarine
1/4 cup flour
1 1/2 cups low fat milk
1/8 t. pepper
dash nutmeg
Heat one can broth to boiling in 3 quart saucepan. Stir in cauliflower, celery, onion and lemon juice. Heat to boiling; cover simmer 15-20 minutes until tender. DO NOT DRAIN. Carefully pour about half of the mixture into a blender to puree. Repeat. (this printed before blender sticks available--I'd just put the boat motor to it ). pour into a holding bowl.
Melt marg in 3 quart saucepan (hence pouring soup out of pot, I don't have 2 of them)over low heat. Add flour, cook sitrring constantly until flouer is absorbed; move from heat. Sitr in milk and remaining 1 can broth. Wisking bring to boil, stirring constantly. Boil 1 minute. Stir in reserved cauliflower mix and seasonings.
Carbs: 11 g., fat 3g, cal 85 |
