January 17, 2010
Comforting soups are in season. Here is a soup recipe that tastes rich and hearty without the extra cream and fat.
6 servings (serving size: 1 2/3 cups chowder and about 2 tablespoons bacon)
- 1 tablespoon olive oil
- 3 cups finely chopped leek (about 4 leeks)
- 5 cups fat-free, less-sodium chicken broth
- 3 cups (2-inch) cubed peeled Yukon gold or red potato
- 3 cups (2-inch) chopped cauliflower florets
- 1 cup fat-free milk
- 1/4 teaspoon freshly ground black pepper
- 1/8 teaspoon salt
- 1 (14 3/4-ounce) can cream-style corn
- 3 turkey bacon slices, cooked and crumbled (drained)
- Heat oil in a large Dutch oven over medium heat. Add leeks; cook 15 minutes or until tender, stirring frequently (do not brown). Set aside.
- Combine broth, potato, and cauliflower in pan; bring to a boil. Reduce heat, and simmer 25 minutes or until potato is tender. Cool 10 minutes; stir in milk. Place one-third of potato mixture in a blender; process until smooth. Pour pureed potato mixture into a large bowl. Repeat procedure twice with remaining potato mixture.
- Return pureed potato mixture to pan; stir in leek, pepper, salt, and corn. Cook over medium-high heat 5 minutes or until thoroughly heated, stirring frequently. Sprinkle with crumbled turkey bacon just before serving.
227 (31% from fat)
Fat: 7.7 g (sat 1.5 g, mono 2.6 g, poly 1 g)
Protein: 9.1 g
Carbohydrate: 39 g
Fiber: 5.4 g
Cholesterol: 4 mg
Iron: 2.3 mg
Sodium: 629 mg
Calcium: 90 mg
Funded in part by USDA SNAP.
Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.
Last update: Friday, February 15, 2013