Apple-Cauliflower Soup with Chicken
Source: Spice it up! Fall/Winter 2009
Ingredients
Adjust Servings:
| 4 apples peeled and quartered | |
| 4 cups of cauliflower chopped | |
| 2 cups Spanish onion diced | |
| 1/4 cup sunflower oil | |
| 1/4 cup cider vinegar | |
| 2 teaspoons ground cumin (or less) | |
| 1/4 teaspoon crushed chilies (hot) and/or freshly ground black pepper | |
| 3 cups water (approx.) | |
| 1/4 cup olive oil | |
| 2 large chicken breasts cut into strips (or 4 cups chopped cooked chicken) | |
| 1 1/2 cup onion sliced thin | |
| 1 apple cored and sliced | |
| 1 teaspoon freshly ground black pepper | |
| 8 tablespoons sour cream (1 per serving) | |
| Fresh juice of 1 lime (1/2 teaspoon per serving) | |
| 2/3 cup chopped cilantro (or parsley) |
Nutrient Analysis | |||||||||||||||||||
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PER SERVING: RENAL EXCHANGE: 3 Protein + 1 Vegetable | |||||||||||||||||||
| Calories | 338 kCals | ||||||||||||||||||
| Protein | 24g | ||||||||||||||||||
| Carbohydrates | 19g | ||||||||||||||||||
| Fiber | 2.4g | ||||||||||||||||||
| Total Fat | 19g | ||||||||||||||||||
| Saturated Fat | 3.8g | ||||||||||||||||||
| Cholesterol | 70mg | ||||||||||||||||||
| Sodium | 74mg | ||||||||||||||||||
| Potassium | 466mg | ||||||||||||||||||
| Phosphorus | 208mg | ||||||||||||||||||
SUGGESTION: Soup as a meal, prepare in advance, can be frozen in portions
Apple-Cauliflower Soup with Chicken:
Downloadable/printer-friendly version
Ingredients
-
4 apples peeled and quartered
-
4 cups of cauliflower chopped
-
2 cups Spanish onion diced
-
1/4 cup sunflower oil
-
1/4 cup cider vinegar
-
2 teaspoons ground cumin (or less)
-
1/4 teaspoon crushed chilies (hot) and/or freshly ground black pepper
-
3 cups water (approx.)
-
1/4 cup olive oil
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2 large chicken breasts cut into strips (or 4 cups chopped cooked chicken)
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1 1/2 cup onion sliced thin
-
1 apple cored and sliced
-
1 teaspoon freshly ground black pepper
-
8 tablespoons sour cream (1 per serving)
-
Fresh juice of 1 lime (1/2 teaspoon per serving)
-
2/3 cup chopped cilantro (or parsley)
Preparation
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1
Done
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SoupPrepare apples and vegetables. In a four quart stock pot or heavy soup pot,over medium heat, cook the apples, onions and cauliflower in the sunflower oil, cover and stir regularly, until soft but not brown (15 minutes). |
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2
Done
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Remove lid and add vinegar and spices, cook for another 5 minutes. |
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3
Done
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Add the water (it should just cover the vegetables). |
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4
Done
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Bring to a boil, reduce heat slightly, simmer for 20 minutes then remove from heat. Blend until creamy when slightly cooled. |
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5
Done
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Chicken & ToppingWhile soup is simmering, in a large pan, heat the olive oil until very hot and sauté chicken with onions 5 minutes. Add apple slices and season with pepper, cook for an additional 5 minutes. Remove from heat and keep warm or refrigerate immediately if using later. IF USING COOKED CHICKEN: sauté apples and onions together, season with pepper and add chicken at the end of cooking time to warm through. |
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6
Done
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Serve each bowl of soup topped with some meat mixture. Garnish with sour cream, lime juice and cilantro. |
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7
Done
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The soup may also be enjoyed without the meat topping hot or cold. Simply top with sour cream, lime juice and cilantro or parsley. |
