Today I needed something cheesy for lunch since my family is eating leftover macaroni and cheese.
Looking at my pantry I have leeks, artichoke hearts, chicken stock, and a variety of cheeses. Note that I have made this soup with asparagus instead of artichokes and it is yummy.
Also note that this is not the lowest carb version since I don't have heavy cream. I used milk instead.
Ingredients:
3 leeks washed and sliced (white and light green part)
1/2 can artichoke hearts (if they are large you should cut them into smaller pieces)
2 cups chicken stock
1 cup milk
1/4 cup goat cheese
1/4 cup cream cheese
salt and pepper to taste
1. simmer the leeks and artichokes (or asparagus) in the chicken stock until tender 10 - 15 minutes
2. add the milk and reduce heat, cook for 5 minutes just to bring the temperature back up but be careful not to scorch
3. add the cheese and stir, heat an additional 2 minutes
4. serve
This makes 3 bowls of soup. Of course after smelling this, my family wanted a little soup with their macaroni and cheese so they got a little cup on the side.
Notes on carbs:
If you're in Induction phase you'll need to cut the leeks down to 1 per pot and increase the artichokes since leeks have 11 grams net carbs per. Regardless of the phase, reducing the leeks will reduce the carbs.
If you're in OWL, this will still consume a lot of carbs for the day (15 of the 25). Given my progress, I think I will need to stay in OWL for another 6 weeks to get ready for the Redman.
Heavy cream instead of milk would also reduce the number of carbs by about 3.5 per serving
Goat cheese and cream cheese are not the lowest cheeses in carbs, but they are the ones I have most commonly on hand AND they melt quickly in the soup.
46 carbs for the pot = ~15 carbs per bowl
The cost per serving is less than $2.50
Comments