Wednesday, February 13, 2013

Baked Potato Soup (Low Fat)

In my continued quest to make some of my favorite recipes a little healthier, I decided to make this Low Fat Baked Potato Soup one evening for dinner.  Not only was it thick and creamy, but reducing the calories in soup is really easy if you learn to leave out the heavy cream or half and half and thicken with cornstarch instead. This soup was hearty and warmed us up from the inside out since it's been so cold here in northern NJ lately. You can also add whatever toppings you prefer like fat free sour cream or bacon, but I chose to add some cheddar cheese and scallions to mine. 


Baked Potato Soup (Low Fat)
6 Medium Russet Potatoes
1/4 c. Red Onions, small dice
3 Scallions
1 tbsp. Butter
1 tbsp. All-Purpose Flour
1 c. Skim Milk
4 c. Vegetable Broth
1 tsp. Fresh Ground Pepper
1 tsp. Kosher Salt
3 tbsp. Cornstarch 
3 tbsp. Cold Water
1/2 c. Fat Free Cheddar Cheese, shredded

Directions:
1. Wash skins of potatoes, pierce skin by making 3-4 slits with a sharp knife; then place potatoes on a paper towel lined dish in the microwave. Microwave 5-10 minutes (depending on the size of your potatoes). They are done when you can insert the tip of a sharp knife into it with ease. 
2. Allow to cool slightly, then remove the skins. I hold them with a paper towel so I don't burn my hands. 
3. Dice the potatoes into 1/2" pieces and set aside. 
4. In a large pot add the butter, onions and scallions and saute until the onions start to soften. 
5. Add in the flour to form a roux; then gradually add in the vegetable broth. 
6. Heat the milk to temper it, then add it to the pot along with the cooked potatoes, pepper and salt. 
7. Allow the soup to simmer for 20 minutes, then combine the cornstarch and water; add it to the pot and mix well until soup has thickened. 
8. Pour soup into serving bowl and garnish with cheese. Makes 8 cups. 

*Nutritional Information per Cup: Calories 148, Carbs 27g, Fat 1.5g, Protein 6.6g, Fiber 1.8g
*Calculations based on ingredients entered into CalorieCount and may not be 100% accurate.


Not watching your weight? Substitute the following ingredients
*Heavy Cream or Half and Half for the Skim Milk
*Use 2 tbsp. butter and 2 tbsp. flour instead and omit the cornstarch and water
*Use regular cheddar cheese or any other type of cheese you and your family like. You can also add the cheese directly into the soup, which you can't do with fat free cheese as it sometimes will curdle. 



Shared on Thursday's Treasures Food Done Light 2/14/13

6 comments:

  1. Carrie,
    This soup looks right up my family's alley. Ok, that sounds kinda weird. I think my entire family would love this soup--thanks for adding the regular fat options, since I usually have half and half and regular cheese.

    ReplyDelete
  2. One of my favorite soups! And I always make mine lower fat. :)

    ReplyDelete
  3. Thanks for sharing on Thursdays Treasures. Love how creamy the soup looks without all the cream. We will be trying this one.

    ReplyDelete

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