This hearty Low Fat Potato Onion Soup uses low fat yogurt and milk for a wonderful creaminess. Delicious and satisfying!
1 tablespoon butter
2 medium yellow onions, peeled and sliced
2-1/2 pounds potatoes, peeled and sliced (about 6 to 7 medium)
2 cups 1 percent low fat milk
5 cups fat-free chicken stock
1/4 cup chopped chives
1/4 teaspoon thyme
2 cups plain low fat yogurt
1/2 teaspoon salt
Freshly ground black pepper to taste
Chopped chives for garnish (optional)
In a large pot, melt the butter, add the onions and cook over medium heat until the onions are soft and translucent. Do not brown.
Add the potatoes, milk, stock, chives and thyme. Cover and cook over medium heat for about one hour.
Puree the soup in batches in a blender or food processor, or use a hand blender right in the pan.
Add the plain yogurt and gently reheat, but do not allow to boil.
Season with salt and pepper. Thin to desired thickness with low fat milk or reduced fat stock.
Serve garnished with freshly chopped chives, if desired.
Recipe makes 12 servings.
Serving size: 2 cups
Calories: 162; Total Fat: 3g; Cholesterol: 11mg; Sodium: 369mg; Carbohydrates: 24g Protein: 10g; Fiber: 2g
Variation: Potato Barley Soup
Experiment with vegetables that are readily available or are your favorites. Most soups can be stored in refrigerator up to four days. As a matter of fact, many soups taste better after aging one day in the refrigerator.
Olive oil, or non-stick cooking spray
1 cup onions, chopped
3 cloves garlic, minced
3 cups boiling potatoes, peeled, diced
2 large carrots, sliced
3 ribs celery, sliced
1 parsnip, sliced
2 bay leaves
1 cup tomato juice
3/4 cup barley
4 cups low salt vegetable stock
1/2 teaspoon each ingredient: salt, pepper, thyme, marjoram
Spray soup pot or coat lightly with oil. Saute onions, garlic, and potatoes 5 minutes, covered, stirring occasionally, over medium heat. Add remaining ingredients. Simmer, partially covered, 25 minutes or until vegetables and barley are tender, stirring occasionally.
Discard bay leaves; taste to adjust seasonings. For a smoother taste, you can puree soup, reheat, and serve. Recipe makes 8 servings.
Nutrition information per serving:
Calories: 149; Fat: 0.6g; Cholesterol: 0mg; Sodium: 274mg; Potassium: 475mg; Saturated fat: 0.1mg
Exchanges: Milk: 0, Vegetables: 2.0, Fruit: 0, Bread: 1.5, Meat: 0, Fat: 0
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