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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in pre-shredded cheese. Serve with a gluten-free roll.

 

"Life is not merely to be alive, but to be well."
- Marcus Valerius Martial, Roman emperor

The refrigerator light goes on...

Man, I loved this soup when I was a kid. My mom would cook potato soup a couple of times a month during the winter and it was always fab. Back then the potatoes were always peeled, I think, but it's best to cook with the skins on. Easier, better for you and I believe more flavorful.

You can use this as a base for adding other flavors. Smoked gouda, for instance, will add a bit of fat and calories but oh so much flavor and that touch of elegance that makes it great for an informal dinner party. Adding other veggies works as well – a bit of carrot or celery can take this in subtle but lovely new directions.

Potatoes

There are four basic types of potatoes – long white, russet, round red and round white.  

The first two of these are similar in that they contain higher amounts of starch, with a low moisture content.  The russet potato is rounder and has a brownish skin with a lot of eyes.  In contrast, the long white is longer (hence the name) and has a thin, grayer skin.  

Because of the lower moisture content, these are great potatoes for baking.  There are small, long white potatoes about the size of a finger, appropriately named fingerling potatoes.  These are one of my favorites for roasting.  

Round potatoes include the round white and the round red (sometimes called new potatoes).  They are also called boiling potatoes and have a higher moisture content and a waxy texture.  They are great for boiling, but I like these best for roasting.  Round potatoes make the best mashed potatoes.  Yukon Golds are a variety of round red and make the perfect mashed potatoes, having a richer flavor than their cousins.  

There’s not any significant nutritional difference between potato types.  

4 ounces boiled potato = 99 calories, <1g fat, 0g sat fat, 0g mono fat, 2g protein, 23g carbohydrates, 4mg sodium, 0mg cholesterol


 

Classic Potato Soup



Servings = 4 | Serving size =2 cups soup as a main course

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe makes great leftovers.

Serve with a 2 ounce whole grain or gluten-free roll.

AND

Serve with Healthy Caesar Salad or Roasted Beet and Fennel Salad or Spaghetti Squash Salad or Zucchini Salad

1 tsp olive or canola oil
1 large white onion (diced)
2 lbs Idaho potatoes (cut into 1 inch cubes)
5 cups water
1/2 cup 2% milk
1/4 tsp salt
fresh ground black pepper (to taste)
4 ounces reduced fat cheddar cheese (shredded)
1 green onion (sliced crosswise)

Place the oil in a large saucepan over medium heat. Add the diced onion and cook, stirring frequently, for about 3 minutes.

Add the potatoes and stir. Add the 5 cups of water and stir.

Increase the heat until the water begins to boil and then reduce to medium-low so that the soup is simmering. Cook, stirring occasionally, for about 20 minutes until the potatoes are soft.

Turn off the heat and let the soup cool slightly. Allow it to stand for about 5 minutes and then stir in the milk, salt and pepper.

When ready to serve reheat the soup gently. Serve in bowls garnished with 1 ounce of cheddar cheese per serving and sprinkle with green onions.

Nutrition Facts

Serving size = 2 cups soup as a main course

Servings = 4

.

Amount Per Serving

Calories 268 Calories from Fat 35
  % Daily Value
Total Fat 4g 6%
    Saturated Fat 2g 9%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 8mg 3%
Sodium 350mg 15%
Total Carbohydrates 48g 16%
    Dietary Fiber 6g 23%
    Sugars 6g  
Protein 13g  
Vitamin A 1% Vitamin C 80%
Calcium 20% Iron 11%
Vitamin K 5 mcg Potassium 1089 mg
Magnesium 66 mg