Tag Archives: winter

THE Potato Soup

Earlier this year, I decided to try using my pressure cooker for more than rice. I have a stove top model, but I found it isn’t too hard to adjust most Instant Pot recipes (which are EVERYWHERE online) to work in my cooker. On a whim one night, I decided to try a potato soup recipe to use up some potatoes I had left over from a different recipe.

OH MY GOODNESS. I was not prepared for my family’s lives to be changed. My oldest daughter has dubbed this “her” soup and is upset anytime I make any other type of soup. We even went to a restaurant and she ordered potato soup there. Partway through, she turned to me and said, “I still like yours better, Mom.” I don’t know how else to sell it to you. This is good. You should make it. But beware that it may become a frequent find at your dinner table.

THE Potato Soup (serves 6-8)

THE Potato Soup

½ tablespoon canola oil
1 medium onion, chopped
2 cloves garlic, minced
2 lbs potatoes, peeled and chopped
3 cups low sodium chicken broth
¼ teaspoon black pepper
4 ounces lowfat cream cheese
⅓ cup all-purpose flour
2 cups skim milk
1 large can shredded chicken
1 cup frozen corn
1 cup shredded cheddar cheese

1. Heat the oil in the pressure cooker. Add onions and garlic, cooking for 2 minutes. Add potatoes, 1 cup broth and pepper.

2. Secure lid. Cook on high pressure for 4 minutes. Quick release pressure.

3. While cooking, combine cream cheese, flour, milk, and 2 cups broth in blender until smooth.

4. Once pressure is released, remove lid. Add cream cheese mixture. Cook over medium heat until soup simmers and thickens a little. Stir frequently.

5. Add chicken and corn until heated through. Stir in cheese just until melted. Remove from heat and serve.

Nutritional Information (amount per serving):

Calories: 383
Protein: 20 gm
Fat: 15 gm
Saturated Fat: 7 gm
Cholesterol: 44 mg
Carbohydrates: 45 gm
Fiber: 4 gm
Sodium: 385 mg

Recipe notes: You could use any variety of potato you liked. I did make this one with unpeeled red potatoes. While the adults in our house liked it, the kids found the variation unacceptable. I’ve also added chopped carrots with the onions and garlic for an extra vegetable punch. You can skip the chicken or use some leftover shredded chicken if you have it around. I just like using the canned chicken from Costco. Then pretty much everything except the potatoes is something I always have around.

Source: lightly adapted from Mel’s Kitchen Cafe

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Chicken and Wild Rice Soup

When I was in college, the food court had these amazing bread bowls with soup. My favorite was on Wednesdays – Chicken and Wild Rice Soup. It was delicious soup made even more delicious when it would soak into the bread bowl. (Why can I remember what soup they served on what day but I can’t remember what I’m doing once I walk into a room?)

I’ve searched for soup like it and never really found it. I figured it was nostalgia’s fault – I just remembered it being super amazing. But then I tried this recipe. It is even better than I remember the other soup being, which is saying something. Even better, it doesn’t take long to make. Since they are forecasting several inches of snow and ice tomorrow at my house, I will probably be making this to warm up. Enjoy!

Chicken and Wild Rice Soup (Serves 6)

Chicken and Wild Rice Soup

5 bacon slices, chopped
1 medium onion, chopped
1 cup thinly sliced carrot
1 cup thinly sliced celery
1 tsp dried thyme
4 cloves garlic, minced
4 cups low sodium chicken broth
1 cup water
4 cups lightly packed chopped kale or other dark leafy green
½ teaspoon black pepper
6 ounces shredded cooked chicken breast
2 cups cooked wild rice
1 cup nonfat half and half
⅓ cup all-purpose flour

1. Heat a large pot over medium-high heat. Add bacon; cook until crisp. Remove from pan, draining on paper towels. Reserve 1 tablespoon of bacon drippings in pot, discard the rest.
2. Add onion, carrot, and celery. Saute 3-5 minutes, until they begin to soften. Add garlic, cook 2 minutes more. Add chicken broth and water. Bring to a boil. Reduce heat, and simmer 8 minutes.
3. Add kale, salt, pepper, chicken and rice. Cook 3 more minutes. .
4. Combine half-and-half and flour in a small bowl. Stir into soup. Cook until thickened, about 2-5 minutes. Stir in bacon and serve.

Nutritional Information (Amount per serving):

Calories: 292
Protein: 17 g
Fat: 13 g
Saturated Fat: 4 g
Cholesterol: 36 mg
Carbohydrates: 29 g
Fiber: 3 g
Sodium: 150 mg

Recipe notes: In the soup pictured above, I used spinach because that is what I had on hand. I’ve also used kale. Whatever leafy green you like and have on hand works here. I have also substituted evaporated milk for the half and half with good results.

Source: adapted from Cooking Light

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Shells and Veggie Soup

Have you heard the phrase “Indian Summer” as much as I have lately? I was curious what it actually means. According to Wikipedia, Indian summer is a period of unseasonably warm weather in autumn. Sunny, clear skies and above normal temperatures after a killing frost are the characteristics. You and I both learned something new today.

Our “Indian summer” ends today. It is cloudy and windy, bringing snow overnight. Thankfully, a friend of mine just had a soup recipe swap just in time. I dug the dust off this recipe and couldn’t believe I haven’t made it in ages. Almost as good as my minestrone, but this soups is ready so much faster. And it doesn’t make a ton, if you aren’t into leftovers.

Shells and Veggie Soup (Serves 6-8)

Shells and Veggie Soup

½ tablespoon canola oil
1 medium yellow onion, chopped
1 cup chopped carrots
1 cup chopped celery
1 clove garlic, minced
5 cups low sodium beef broth
2 cans no salt added diced tomatoes
1 tablespoon Italian seasoning
8 ounces pasta (preferably whole wheat)
1 zucchini, sliced or chopped
2 cups spinach, chopped (or 1 cup frozen spinach thawed and drained well)

1. Heat oil in a large sauce pan over medium heat. Add onion, carrots, and celery. Saute for 3-5 minutes, until onion begins to soften. Add garlic, cooking 1 minute more.

2. Add broth, tomatoes, and seasoning. Bring to a boil, reduce heat, and simmer covered for 5-7 minutes.

3. Add pasta and zucchini. Simmer for shortest time on pasta package (about 9 minutes usually). Add spinach 2 minutes before pasta is done. Serve warm.

Nutritional Information (Amount per serving):

Calories: 192
Protein: 9 g
Fat: 3 g
Saturated Fat: less than 1 g
Cholesterol: 0 mg
Carbohydrates: 36 g
Fiber: 7 g
Sodium: 49 mg

Recipe Notes: I clearly did not use shells in this photo. I’ve been trying “fun” pasta shapes to get my daughter to eat pasta again, since she recently boycotted my favorite food. Any pasta shape will do, although I would recommend smaller shapes. Feel free to add any other veggies you like as well. As a note, the longer this sits, the pasta will keep absorbing the liquid. Hence there isn’t a lot of broth in my photo. I also really like the boost of flavor beef broth adds here. But chicken or vegetable broth works as well.

Source: Adapted from a cooking class I took in college

Low Iodine: Use salt free broth.

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