Dietitian's tip: Instead of heavy cream, this potato soup uses fat-free evaporated milk for its creamy base. This substitution alone cuts out 107 calories, 22 grams of fat and 77 milligrams of cholesterol a serving. This soup is an excellent source of potassium, calcium and vitamin C.
- 1 cup chopped yellow onion
- 1/4 cup sliced leeks (whites only)
- 4 large Granny Smith apples, cored, peeled and quartered, plus 1 Granny Smith apple, cored and sliced thinly, for garnish
- 2 cups low-sodium chicken broth
- 1 bay leaf
- 1/4 teaspoon dried thyme
- 3 cups fat-free evaporated milk
- 6 small potatoes, peeled and sliced
- 4 ounces brie cheese, cut into small cubes
Spray a soup pot with cooking spray. Add the onion, leeks and 4 of the 5 apples. Saute over medium heat until softened, 5 to 7 minutes. Add the chicken broth, bay leaf, and thyme. Bring to a boil, reduce heat to low and simmer for about 15 minutes. Remove the bay leaf. Turn off heat and set the mixture aside.
While the broth mixture is cooking, combine the evaporated milk and potatoes in a separate saucepan. Cook over medium heat until the potatoes are tender, 15 to 20 minutes. Stir frequently. Pour the potato mixture into the soup pot. Stir to mix evenly.
In a blender or food processor, puree the soup in batches until smooth, adding the pieces of brie cheese while pureeing. Return the pureed batch to the soup pot and heat until warmed through. Ladle into individual bowls and garnish with thin slices of apple. Serve immediately.
Nutritional analysis per serving
|Serving size: About 2 cups|
|Total fat||4 g||Total carbohydrate||40 g|
|Saturated fat||3 g||Dietary fiber||5 g|
|Monounsaturated fat||1 g||Protein||13 g|
|Protein and dairy||1|
|Milk and milk products||1/2|
|Meat and meat substitutes||1/2|
|Dairy foods (low-fat or fat-free)||1|
- USDA National Nutrient Database for Standard Reference, Release 23. U.S. Department of Agriculture. http://www.nal.usda.gov/fnic/foodcomp/search. Accessed Dec. 30, 2010.
- Recipe analysis: Nutritionist Pro, Axxya Systems, 2007 — analysis done Dec. 30, 2010. Jennifer Nelson