Tips Tricks & a Recipe – Soup (Part 2)

Today’s focus is on Soup (Part 2)
How can you not like soup? Soup is good food, great food even. The way I make soup, it’s definitely not a first course, it’s the main event! Soup is budget-friendly and simple to make…no need to use canned stuff. You just need some help to make it!

Here’s a TIP:
You can get more than your day’s allotment of veggies if you eat soup. Soup is the perfect delicious vehicle for eating a low calorie, veggie rich meal! Leftover veggies from last night’s meal can magically transform themselves into soup with a little chicken broth, some milk and a blender..ta da, last night’s broccoli is now cream of broccoli soup!

Here’s a TRICK:
I’m a sucker for thick soup, but don’t like the calories and fat for heavy, cream soups. So I use my blender to my advantage and puree some or all of my soup to thicken it up (even the clear soups benefit from this technique, offering your watery soup a little more body, yum!!) Here’s another trick; use half and half instead of heavy cream for creamy soups. It’s still rich, but way less fat and very creamy.

And your RECIPE:
Double Potato Soup
Serves 6

2 sweet potatoes, peeled and cubed
2 russet potatoes, peeled and cubed
2 onions, chopped
3 cloves garlic, pressed
1 teaspoon thyme
1/8 teaspoon cayenne pepper
2 (15 oz.) cans chicken broth
1 cup half and half
Salt and pepper to taste
1 tablespoon olive oil

In a soup pot, heat olive oil over medium high heat. Add onion and cook till translucent. Add sweet potatoes, potatoes and garlic and cook another two minutes. Add the chickem broth, thyme and cayenne pepper and bring to a boil. Reduce heat and simmer covered until the potatoes are tender; about 10 to 15 minutes.

Use a potato masher and squish the lumps in the soup as best you can. This soup is better not processed in a blender as it is heartier this way, however, if you prefer it smoother, go ahead and blend away. Just remember to process it in batches or it’ll get all over the ceiling.

Heat soup to a simmer, salt and pepper to taste and add half and half and warm till hot, but don’t boil or it will break.

Per Serving: 220 Calories; 12g Fat; 6g Protein; 23g Carbohydrate; 2g Dietary Fiber; 30mg Cholesterol; 296mg Sodium. Exchanges: 1 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 2 1/2 Fat.

SERVING SUGGESTION: Spinach salad and some whole grain rolls.

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