Loaded Potato Soup

Serving Size: 1 1/2 cups | Serves: 4

Ingredients:

Bowl of potato soup
  • 4 medium potatoes(scrubbed, peeled, and cubed) (about 4cups)
  • 1 onion, chopped (about 1 cup)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon ground black pepper
  • 2 cups low sodium chicken or vegetable broth
  • 1 cup frozen peas
  • 1 cup nonfat milk
  • 3/4 cup shredded cheddar cheese
  • Optional: sliced green onions, crumbled bacon, diced ham, croutons, soup crackers

Directions:

  1. Combine potatoes, onion, garlic powder, ground black pepper, and broth in a large saucepan. Cover and cook over medium high heat until boiling.
  2. Reduce heat to medium. Simmer until potatoes are tender, stirring occasionally (12–15 minutes).
  3. Use a potato masher or fork to slightly mash the potatoes. This will also thicken the soup. There should still be pieces of potato in the soup.
  4. Stir in the peas, milk, and shredded cheddar cheese. Cook and stir until the cheese is melted (3–4 minutes).
  5. Add garnishes and serve right away.

Nutrition information per serving:
340 calories, 8g total fat, 4.5g saturated fat, 0g trans fat, 20mg cholesterol, 240mg sodium, 53g total carbohydrate, 7g fiber, 9g sugar, 16g protein

This information is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.

Loaded Potato Soup

loadedpotatosoupServing Size: 1 cup
Serves: 6

Ingredients:

  • 1 1/2 pounds potatoes (about 6), cooked
  • 1 tablespoon tub margarine
  • 1 medium onion (coarsely chopped) (about 1 cup)
  • 1/2 cup green pepper, chopped (optional)
  • 1 can (14.5 ounces) low sodium chicken broth
  • 1 cup nonfat milk
  • 1 cup frozen peas, thawed
  • 1/2 teaspoon ground black pepper
  • 4 slices (3 ounces) American cheese
  • Optional garnishes: sliced green onion, bacon bits, shredded cheese

Instructions:

  1. Remove skins and mash potatoes into small pieces to make about 3 cups. Set aside.
  2. Melt margarine in a large saucepan over medium heat. Stir in onion and green pepper, if desired. Cook until the vegetables begin to soften (about 5 minutes).
  3. Stir in the broth and heat to a boil. Stir in milk, potatoes, peas, and ground black pepper. Heat through, stirring occasionally.
  4. Add the cheese slices. Cook and stir about 2 minutes until cheese melts. Add more milk if soup is thicker than you prefer.
  5. Add garnishes, if desired, and serve immediately.

Nutrition information per serving: 230 calories, 6g total fat, 2.5g saturated fat, 0g trans fat, 10mg cholesterol, 270mg sodium, 35g total carbohydrate, 5g fiber, 6g sugar, 10g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. Visit the website for more recipes, information, and videos.

Baked Potato with Cheesy Vegetables

Serves: 4 (serving size: 1 potato)cheesy potato with vegetables

Ingredients

  • 4 medium potatoes
  • 3 cups frozen mixed vegetables or chopped fresh vegetables
  • 1/2 cup shredded cheese or low-fat cottage cheese

Directions

  1. Scrub potatoes with a vegetable brush. Poke small holes in the skin with a fork.
  2. Bake in the oven at 400°F for 60-75 minutes or cook uncovered in the microwave for 15-17 minutes. When done, potatoes will be tender throughout.
  3. Place the vegetables in a small saucepan and add a small amount of water. Cook over medium-high heat until hot and tender. Or microwave in a microwaveable bowl for 3-5 minutes until hot and tender. Drain.
  4. Once the baked potatoes are cooked all the way through, split them in half.
  5. Top each potato half with 1/2 cup of the cooked vegetables and 2 Tablespoons of cheese. (You can use any type of vegetables you like.)
  6. Serve while hot.
  7. Refrigerate leftovers.

Nutrient information per serving: 250 calories. 0.5 g total fat, 51 g total carbohydrate, 10 g protein, 6 g dietary fiber, 150 mg sodium and 0 mg cholesterol.

Source: Spend Smart Eat Smart

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