Potato soup with apples and brie cheese
Dietitian's tip: Instead of heavy cream, this potato soup uses fat-free evaporated milk for its creamy base. This substitution alone cuts out 107 calories, 22 grams of fat and 77 milligrams of cholesterol per serving. This soup is an excellent source of potassium, calcium and phosphorus.
SERVES 6
Ingredients
1 cup chopped yellow onion
1/4 cup sliced leeks (whites only)
4 large Granny Smith apples, cored, peeled and quartered, plus 1 Granny Smith apple, cored and sliced thinly, for garnish
2 cups reduced-sodium chicken broth
1 bay leaf
1/2 teaspoon salt
1/4 teaspoon dried thyme
3 cups fat-free evaporated milk
6 small potatoes, peeled and sliced
4 ounces brie cheese, cut into small cubes
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, salt 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 batches until smooth, adding the pieces of brie cheese while pureeing. Return the pureed batch to the soup pot and heat until warmed through. Ladle into individual bowls and garnish with thin slices of apple. Serve immediately.
Nutritional Analysis(per serving)Calories 378 Cholesterol 25 mg
Protein 18 g Sodium 514 mg
Carbohydrate 65 g Fiber 6 g
Total fat 6 g Potassium 1,091 mg
Saturated fat 4 g Calcium 438 mg
Monounsaturated fat 2 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Fruits 1
Carbohydrates 2
Protein and dairy 1 1/2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Fruits 1
Milk and milk products 1
Nonstarchy vegetables 1
Meat and meat substitutes 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 2
Fruits 1
Dairy foods (low-fat or fat-free) 1
http://www.mayoclinic.com/health/hea...ecipes/NU00542
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