Potato soup with apples and Brie

Dietician's Tip

Instead of heavy cream, this potato soup uses fat-free evaporated milk for its base. This substitution alone cuts 50 calories, 10 grams of fat and 30 milligrams of cholesterol a serving. This soup is an excellent source of potassium, calcium and vitamin C.

Ingredients

  • 1 cup chopped yellow onion
  • 1/4 cup sliced leek (white part only)
  • 4 large Granny Smith apples, cored, peeled and quartered
  • 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 (about 1/2 pound)
  • 4 ounces Brie, cut into small cubes
  • 1 large Granny Smith apple, cored and sliced thinly, for garnish

Directions

Spray a soup pot with cooking spray. Add the onion, leeks and quartered 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 small batches until smooth, adding the pieces of Brie while pureeing. Note: The soup will be hot. Fill blender or processor no more than one-third full to avoid burns.

Return pureed soup to pot and heat until warmed through. Ladle into individual bowls and garnish with thin slices of apple. Serve immediately.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 217
Total carbohydrate: 30 g
Cholesterol: 18 mg
Dietary fiber: 2 g
Monounsaturated fat: 1 g
Protein: 13 g
Saturated fat: 3 g
Serving size: About 1 cup
Sodium: 220 mg
Total fat: 5 g

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free): 1
Fruits: 1/2
Vegetables: 2

Diabetes Meal Plan Choices

Fruits: 1/2
Meat and meat substitutes: 1/2
Milk and milk products: 1/2
Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1
Fruits: 1/2
Protein and dairy: 1
Vegetables: 1

Last Updated Mar 30, 2017


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