Potato Soup, Lightened Up

by in Meal Makeovers, March 2, 2010

soup

A cool-weather staple, creamy potato soup can have anywhere from 300 to 500 calories and 35 grams of fat per serving! Our lightened-up versions taste just as good as the cream-laden recipes and, since the main ingredients are potatoes, won’t bust your budget.

Creamy Dreamy
Thanks to the starch content, potatoes make a creamy soup all by themselves. All you have to do is combine sautéed vegetables and diced potatoes with chicken or vegetable broth. Cook until the potatoes are tender and puree the mix using a blender or food mill. For a deeper flavor, try roasting the potatoes first.

A typical potato soup recipe made with heavy cream has 10 times more fat than one using with whole milk, so make the switch! Or, for a calorie-controlled bit of richness, swap out cream for extra broth or water and top individual portions with a small dollop of sour cream or crème fraiche.

Bulk Up, Stay Slim
Save money, time and calories by using these pointers:

  • Buy bags of potatoes when they’re on sale — store them in a cool, dry place for two to three months.
  • Make a meal out of a broth soup by adding chunks of potatoes like in this Rhode Island Clam Chowder.
  • Make large batches of soup, pack it in quart containers and store them in the freezer.
  • Keep calories under control by using lots of sautéed veggies such as celery, carrots, leeks and onions.
  • Swap out classic toppers — bacon and cheese — with whole wheat croutons and chives.
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How to Build a Better Chicken Pot Pie

Order this classic dish at a restaurant and you’re in for a 900-calorie meal (that’s without appetizers or dessert!). Opt for frozen and you won’t do much better at around 700 calories a pop. For both options, fat ranges from 40 to 60 grams and sodium can double the recommended daily amount. Instead, cozy up to a homemade version Healthy Eats style.

Comments (32)

  1. Pat says:

    You're not blind, Paige, the recipe isn't here. Hey, Food Network, are you trying to make us crazy?

  2. Brandi says:

    I think the recipe is under the healthy recipes to try section at the end of the article.

  3. Kay says:

    Instead of cream,we use evaporated skim milk. This works well in most recipes that call for cream or half and half

  4. Susy says:

    I put kale in my potato soup. I prepare the kale separate in a lil oil and 2 croves of garlic. Cook for about 5 to 10 min. Add a splash of water if needed. Then I add it to the soup. It's delicious and healthy!

  5. Suzy says:

    I put kale in my potato soup. I prepare the kale separate in a lil oil and 2 cloves of garlic. Cook for about 5 to 10 min. Add a splash of water if needed. Then I add it to the soup. It's delicious and healthy!

  6. Bobbi says:

    Potato soup sounds good but no directions

  7. cookin' for years says:

    ummmmmmm…. You don't NEED anything but potatoes and veggies and broth!!!. Thus the *light*

    No butter…no cream….no milk….

  8. cookin' for years says:

    No one needs a recipe….pretty self explanatory…

  9. Emily says:

    All you have to do is combine sautéed vegetables and diced potatoes with chicken or vegetable broth. Cook until the potatoes are tender and puree the mix using a blender or food mill. For a deeper flavor, try roasting the potatoes first.
    this i think is the entire recipe lol!!

  10. You article is well written. I enjoy reading your blog.

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