Dietitians Dish – October 24, 2022
Soups On!
Potatoes have gotten a bad rap in recent years with all the low-carb trends. What most people don’t realize is they are nutrient-packed powerhouse in the vegetable world. Potatoes have more potassium than a banana (good for blood pressure). They’re an excellent source of vitamin C (good for immunity), plus have protein and fiber (good for digestion and blood sugar). All these benefits withoul any fat, colesterol, or sodium. Soups are a great way to add more servings of vegetables with a variety of flavors. They are a one-pot dinner option that can be as simple or filling as you’d like. Meatless or plant-based, the options and varieties are endless. Grab a variety of veggies on-sale and use them for this potato chowder or other recipes available on lnSeasonezine.com.
Potato Chowder
- 1 Tbsp. unsalted butter
- 3 garlic cloves, minced
- l cup carrot slices (1/8-inch-thick)
- 2 medium celery ribs, finely chopped
- l/2 medium yellow onion, finely chopped
- 3 Tbsps. all-purpose flour, divided
- 3 cups chicken broth
- 2 sprigs fresh thyme
- l bay leaf
- 3 Tbsps. chopped fresh parsley leaves
- l pinch ground nutmeg
- 5 medium potatoes, peeled and cut (1-inch pieces)
- l cup whole milk
- l/4 tsp. salt
- 1/4 tsp. plus 1/8 tsp. ground black pepper
Directions:
- In large saucepot, melt butter over medium-low heat. Add garlic, carrots, celery and onion, and cook 5 to 6 minutes or until vegetables are almost soft, stirring occasionally. Increase heat to medium; stir in 2 Tbsps. flour. Gradually stir in broth. Stir in thyme, bay leaf, parsley and nutmeg.
- Add potatoes and heat to simmering. Partially cover and simmer 15 minutes, stirring occasionally. In small bowl, whisk together milk and remaining 1 Tbsp. flour; stir mixture into soup. Simmer 8 to 10 minutes or until soup thickens slightly, stirring occasionally. Stir in salt and pepper; remove and discard thyme sprigs and bay leaf.
- Ladle soup into bowls to serve.