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Dietitian's tip: Instead of half-and-half cream, this potato-fennel soup uses fat-free milk for its creamy base. And with just a small amount of olive oil instead of butter, you save a total of 114 calories, 12 grams of fat and 37 milligrams of cholesterol per serving. This soup is a very good source of fiber and potassium.
Serves 8
Ingredients
- 1 teaspoon olive oil
- 1 large fennel bulb (about 2 pounds), chopped
- 1 cup chopped red onion
- 2 large russet potatoes, peeled and sliced
- 3 cups reduced-sodium chicken broth
- 1 cup fat-free milk
- 2 teaspoons lemon juice
- 2 teaspoons fennel seeds, toasted
Directions
In a large soup pot, heat the olive oil over medium heat. Add the fennel and onion. Saute until the vegetables are soft, about 5 minutes. Stir in the potatoes, chicken broth, milk and lemon juice. Cover, reduce heat and simmer until the potatoes are tender, about 15 minutes.
In a blender or food processor, puree the soup in batches until smooth. Return the soup to the pot and heat until warmed through. Ladle into individual bowls and garnish with toasted fennel seeds. Serve immediately.
Nutritional analysis per serving
| Serving size: about 3/4 cup | |||
| Calories | 160 | Sodium | 130 mg |
| Total fat | 1 g | Total carbohydrate | 32 g |
| Saturated fat | 0.3 g | Dietary fiber | 6 g |
| Monounsaturated fat | 0.5 g | Protein | 6 g |
| Cholesterol | 2 g | ||
- U.S. Department of Agriculture, Agricultural Research Service. 2004. USDA National Nutrient Database for Standard Reference, Release 16-1. http://www.nal.usda.gov/fnic/foodcomp/search/. Accessed Jan. 14, 2011.
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