Tuesday, January 15, 2013

Reminder and a Recipe Loaded Baked Potato Soup

Just a quick reminder about tomorrow's upcoming chat:

And on to that recipe:

Lightened-Up Loaded Baked Potato Soup
Recipe by: Tara Gidus, Registered Dietitian

Serves 10 (1 cup portions)
Total time: 35 minutes
Cooking time: 25 minutes 

6 medium white potatoes (skin-on) or 4 medium Russet potatoes (peeled), diced
1 head broccoli, chopped into bite-sized pieces
2 teaspoons olive oil, divided
3/4 teaspoon kosher salt
1 1/2 teaspoons chopped garlic, divided
1 leek, washed and sliced thinly 
1/2 teaspoon crushed red pepper
8 ounces (or 2 ½ cups) frozen cauliflower
2 cups low-sodium vegetable broth
2 cups 2% milk
5 ounces reduced-fat sharp cheddar cheese, for topping
5 slices center-cut bacon, microwaved and crumbled for topping
Chives, chopped for topping

Preheat oven to 425 degrees F.

Fill large pot with potatoes and salted water. Bring to a boil over high heat and cook until potatoes are fork tender, about 15 minutes. When potatoes have finished cooking, drain water and set potatoes aside in bowl or colander.  

While potatoes are cooking, line rimmed baking sheet with parchment paper. To prepare broccoli, remove bottom part of stem, and slice into bite-sized florets leaving an inch of the stem intact. Place broccoli on prepared baking sheet, lightly drizzle with 1 teaspoon olive oil and sprinkle with pinch of salt and ½ teaspoon garlic. Roast in oven for 20 minutes until crispy.

Heat 1 teaspoon olive oil over medium heat. Sauté leeks, crushed red pepper, and garlic until leeks soften, about 1-2 minutes. Add cauliflower and vegetable stock, increase heat to medium-high and cook until cauliflower is soft. Remove pot from heat, and add potatoes, milk, and ½ teaspoon salt.

Using an immersion blender, (or transfer soup to regular blender), puree soup until smooth and creamy.

To serve, ladle one cup of soup into a bowl and top with cheese, bacon, chives, and roasted broccoli. Enjoy! Makes 10 servings. 

Note: Boil or microwave broccoli for the topping if you don’t want to fire up your oven for roasted broccoli.

Nutritional analysis per 1 cup serving: 159 calories, 4g total fat, 2g saturated fat, 10mg cholesterol, 530mg sodium, 22g carbohydrate, 2g dietary fiber, 2g sugar, 9g protein, 14% calcium, 39% vitamin C, 513mg potassium