Low-Fat Potato Cheese Soup RecipePosted on Jan 13th 2011 1:00PM by Tanya Zuckerbrot
Warm, creamy soups are comfort foods for the cold months. This soup request from Adrienne in Lakewood, Colo., is no exception. She typically makes this soup with leftover potatoes from the traditional potato pancakes she serves during the holidays. The potatoes combined with creamy milk, cheese and sausage is a flavorful combination but also a fat-filled one. Adrienne is looking for a tasty substitute that will still use her leftover potatoes but without all the fat and calories. She is trying to focus on eating healthier to obtain a healthier weight in this New Year.
In my rehabbed recipe, I am going to keep the skins on the potatoes to increase the fiber content and add broccoli. Instead of using sausage as the meat flavoring, I will use lower-fat turkey bacon and omit the added salt. Additionally, instead of using processed American cheese, I will use a combination of sharp cheddar cheese and a light, spreadable cheese that will pack in a lot of flavor, allowing me to reduce the amount. These substitutions mean I can cut the calories in half and reduce the fat content from 52 grams per serving to only 11 grams per serving!
Since this soup is already high in carbohydrates, I would suggest serving it with a green salad rather than bread.
2 tablespoons olive oil
2 medium onions, chopped
3 stalks celery, chopped
4 cloves garlic, chopped
1 tablespoon fresh rosemary, chopped
1/2 tablespoon sage
1/2 pound turkey bacon, chopped into 1-inch pieces
2 pounds diced russet potatoes
1 pound broccoli, chopped
1 cup shredded low-fat sharp cheddar cheese
6 ounces light, spreadable cheese wedges
1 cup evaporated skim milk
1/4 teaspoon black pepper or to taste
1. In a large pot, heat olive oil over medium-low heat. Add onions and celery and cook until translucent. Add garlic, rosemary and sage and cook for an additional 2 minutes.
2. Add turkey bacon and continue to cook for another 2-3 minutes. Add potatoes and broccoli and cover with water. Increase heat and bring potatoes to a boil.
3. Once boiling, reduce heat and continue to cook until potatoes are very tender. Add cheese a little at a time until melted. Add milk and 1 cup water and continue to cook another 10-15 minutes.
4. Season with pepper and serve hot.
Nutrition Content (per serving)
297 calories, 11 g fat, 4 g saturated fat, 33 g carbohydrates, 8 g sugars, 5 g fiber, 17 g protein, 789 mg sodium
Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.
Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!