For optimum flavor in this chunky cream-based soup, be sure to finely dice the ham.

1 T. butter
1 C. chopped onions
1 garlic clove, minced
1 C. water
1 lb. fresh or frozen cauliflower, coarsely chopped
2 (10 1/2 oz.) cans chicken broth
2 C. (2 medium) cubed peeled potatoes
1 C. finely diced cooked ham
1 C. half-and-half
1/4 C. chopped fresh chives (optional)
1/4 t. pepper
1/4 t. nutmeg
2 T. flour–instead of the flour I add more potato (1-2) and more cauliflower-then I use my immersion blender to blend some of the soup to thicken.

Melt butter in Dutch oven or large saucepan over medium heat. Add onions and garlic; cook until tender. Add water, cauliflower, chicken broth and potatoes. Heat to boiling. Reduce heat; simmer 15 minutes or until vegetables are tender. Stir in ham, 1/2 cup of the half-and-half, chives, pepper and nutmeg. In small bowl, combine remaining half-and half with the flour; blend well. Slowly stir into soup; cook and stir until slightly thickened and bubbly. 8 (1 1/4-cup) servings.

Nutritional Information per 1 1/4 cups (with regular half-and-half)

Calories 150
Protein 8 grams
Carbohydrate 13 grams
Dietary Fiber 2 grams
Fat
Polyunsat. 1 gram
Saturated 3 grams
Cholesterol 19 mg
Sodium 530 mg
Potassium 520 mg

Dietary Exchanges: 1 starch 1 lean meat 1 fat

I like to cook extra potatoes and cauliflower and puree them to thicken the chowder.

I use Land o’ Lakes no-fat half and half instead of regular. It has 10 calories/tablespoon of fat and tastes great!

Makeover Cauliflower Soup
(From Taste of Home Magazine)

Ingredients
2 ribs celery, chopped
1 small onion, chopped
1 medium carrot, chopped
2 Tablespoons butter
1 large head cauliflower (2 pounds), broken into small florets
6 cups reduced-sodium chicken broth or vegetable broth
½ cup all purpose flour
2 cups 2% milk (I use whatever I have in the house usually 1%)
¾ cup fat-free half and half (I find that a smaller amount of regular half and half works better, it doesn’t separate as the fat-free does)
1 TBLS minced parsley
1tsp salt
1 tsp dill weed
¼ tsp pepper

Directions
• In a Dutch oven, sauté celery, onion and carrot in butter 3-5 minutes or until crisp tender (not browned). Stir in cauliflower and broth. Bring to a boil. Reduce heat; cover and simmer 15-20 minutes until tender. Cool slightly.
• In a blender or with a hand held blender process vegetable mixture until smooth (do in batches if using regular blender) Leave some pieces of cauliflower if you want a chunky soup. Return all to pan. Heat over medium heat.
• In a small bowl, whisk flour and milk until smooth; stir into soup. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; stir in half and half, parsley, salt, dill weed and pepper. Heat through.
• Yield- 11 servings (2 ¾ quarts). This makes a large pot of soup, if you don’t want that much cut down the ingredients as needed; exact measurements are not really needed. I just make sure the cauliflower is covered with the broth. This soup does not freeze well with the milk and cream.
• Nutrition facts: 1 cup equals 106 calories, 3 grams fat, 9 mg cholesterol, 641 mg sodium, 14 g carbohydrates, 3 gm fiber, 6 gm protein. Diabetic Exchanges: 1 vegetable, ½ starches, ½ fat.