Creamy Parmesan Italian Sausage Soup

Ingredients:

• 1 tablespoon olive oil
• 1 pound Italian sausage (use turkey or chicken sausage for lighter version)
• 1 small onion, diced
• 3 cloves garlic, minced
• 2 cups cauliflower florets (or chopped zucchini for variety)
• 1 medium carrot, chopped (optional, adds light sweetness)
• 4 cups low-sodium chicken broth
• 1 cup heavy cream or half-and-half (or unsweetened coconut milk for dairy-free)
• 1 ½ cups fresh spinach, chopped
• ½ cup grated Parmesan cheese
• 1 teaspoon Italian seasoning
• ½ teaspoon crushed red pepper flakes (optional)
• ½ teaspoon black pepper
• Salt to taste

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Instructions:

1. Brown the sausage:
   Heat olive oil in a large soup pot over medium heat. Add sausage and cook until browned, breaking it into crumbles. Drain excess fat if needed.
2. Sauté aromatics:
   Add onion and garlic; cook for 2–3 minutes until softened and fragrant.
3. Add veggies and broth:
   Stir in cauliflower (or zucchini), carrots, and chicken broth. Bring to a boil, then reduce heat and simmer for about 10–12 minutes until vegetables are tender.
4. Make it creamy:
   Stir in cream (or coconut milk), Parmesan, Italian seasoning, and pepper. Simmer on low for another 5 minutes, stirring often.
5. Finish with greens:
   Add spinach and let it wilt for 2–3 minutes. Taste and adjust seasoning. Serve warm.

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 Optional Add-ins:

• Mushrooms or kale for extra texture.
• White beans for fiber (if you want a moderate-carb, high-protein version).
• Crumbled bacon or sun-dried tomatoes for a flavor boost.

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 Blood-Sugar Friendly Tips:

• Use unsweetened coconut milk or half-and-half instead of full cream to reduce saturated fat.
• Skip carrots if you prefer ultra-low-carb.
• The combo of protein, fat, and fiber keeps glucose levels stable for hours.

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Approximate Nutrition (per serving):

• Calories: ~300–350
• Protein: 22g
• Net Carbs: 7–10g
• Fat: 22g