1/2 cup fresh or frozen corn, thawed
2 Tbs. canola oil
1 small onion, chopped (1 cup)
2 cloves garlic, minced (2 tsp.)
4 tsp. mild chili powder
2 tsp. ground cumin
2 small rutabagas, peeled and cut into 1/2-inch cubes (11/2 lb.)
2 medium carrots, cut into 1/2-inch cubes (1/2 lb.)
1 28-oz. can diced tomatoes
1 small russet potato, finely diced (1 cup)
2 Anaheim, banana, or mild peppers, seeded and chopped (3/4 cup)
1 small red bell pepper, chopped (2/3 cup)
1 jalapeño pepper, seeded and finely diced, optional
1 15-oz. can red kidney beans, drained and rinsed
Chopped green onions or cilantro for garnish
1. Heat large pot over medium heat. Add corn, and sauté 2 minutes, or until beginning to brown. Add oil, onion, and garlic, and sauté 3 to 5 minutes, or until onion is soft. Stir in chili powder and cumin, and cook 2 minutes, scraping bottom of pan with spatula.
2. Add rutabagas, carrots, tomatoes, potato, Anaheim pepper, bell pepper, jalapeño, if using, and 3 cups water.
3. Bring pot to a simmer, and season with salt. Cover, reduce heat to medium-low, and cook 1 hour, stirring occasionally.
4. Add beans and cook, uncovered, 45 minutes, or until soup thickens. Serve garnished with green onions or cilantro.
Category Archives: Potatoes
1/2 cup fresh or frozen corn, thawed
1 cup chopped onion
¼ cup butter, cubed
4½ cups sliced carrots
1 lg. potato, peeled and cubed
2 (14.5 oz) cans low-sodium vegetable broth*
1 tsp. ground ginger
2 (12 oz) cans evaporated skim milk
1 tsp. dried rosemary, crushed
½ tsp. salt
1/8 tsp. black pepper
In a Dutch oven, melt butter and sauté onion until tender. Add carrots, potato, broth and ginger. Cover and cook over medium heat 30 minutes or until vegetables are tender. Cool 15 minutes.
Transfer to blender container in small batches; cover and process until smooth. Return all to pan; stir in milk, rosemary, salt and pepper. Cook over low heat until heated through.
*Low-sodium chicken broth may be substituted for vegetable broth for added flavor.
Makes about 10 cups. Per cup: 130 calories, 5 g fat, 3 g protein, 17 g carbohydrate, 2 g fiber, 300 mg sodium
1 clove garlic
1 tsp butter
4 cups potatoes, peeled and sliced 1/8” thick
1 1/2 cups minced leeks, white and pale green parts only (2 to 3 medium leeks thinly sliced crosswise, then minced)
Salt and freshly ground black pepper
1/2 cup whole milk or heavy cream
1/2 cup chicken/veggie stock
3/4 to 1 cup grated swiss cheese
Preheat the oven to 325 F. Cut the unpeeled garlic clove in half. Rub the bottom and sides of a glass 9×9 pan or ceramic oval gratin dish with the cut clove. Let the garlic juices dry, then grease the dish with butter. Arrange one-third of the potatoes in the dish, and top them with half of the leeks. Season with salt and pepper. Add another third of the potatoes, then the rest of the leeks. Season again with salt and pepper. Top with the remaining potatoes. Season with
salt and pepper. Whisk the cream and stock together and pour them over the potatoes. Cover the dish with aluminum foil and bake 30
minutes. Uncover the dish. Press the potatoes down lightly with a spoon and baste them with some of the liquid so that the surface is moist. Raise the oven temperature to 375 F. Sprinkle the surface of the potatoes evenly with the cheese. Return the gratin to the oven uncovered and continue baking until it is well-browned, about 25 to 30 minutes.
1 lb. kale
½ cup olive oil
3 yellow onions, peeled and thinly sliced
3 quarts chicken broth
½ lb. low-fat kielbasa sausage, sliced
½ lb. potatoes, peeled and grated
1 (15 oz) can white beans, drained
½ tsp. salt
pepper to taste
Remove the large ribs of kale and slice leaves into very thin strips. Rinse in cold water and drain. In a large stock pot over medium-low heat, sauté onion in olive oil until tender. Add kale, chicken stock, kielbasa, potatoes and beans. Bring to boil; reduce heat, cover and simmer for 1 ½ hours. Add salt. Pepper to taste.
Makes 15 servings. Per serving: 140 calories, 8 g. fat, 4 g. protein, 14 g. carbohydrate, 2 g. fiber,
830 mg. sodium
1 tablespoon olive oil
1 medium onion, chopped (could use 2-3 green onions as a substitute)
1/8 teaspoon crushed red pepper (optional)
2 cups low-sodium vegetable broth
1 bunch broccoli, florets roughly chopped and stems peeled and sliced (about 7 cups)
1 large russet potato (about 8 ounces), peeled and cut into 1/2-inch pieces
salt and black pepper
½ cup sharp white Cheddar, grated
Heat the oil in a large saucepan over medium heat. Add the onion and red pepper (if using) and cook, stirring occasionally, until the onion is soft, 4 to 6 minutes.
Add the broth, broccoli, potato, 2 cups water, ½ teaspoon salt, and ¼ teaspoon black pepper to the saucepan and bring to a boil. Reduce heat and simmer, covered, until the vegetables are very tender, 18 to 20 minutes.
In a blender, working in batches, puree the soup until smooth, adjusting the consistency with water as necessary.
(Alternatively, use a handheld immersion blender in the saucepan.) Top with the Cheddar, before serving.
3 cups vegetable broth
¼ cup diced carrots
¼ cup diced celery
¼ cup diced onion
½ cup diced potatoes
1 cup whole kernel corn, drained
1½ cups peeled, diced butternut squash, or delicata/sweet dumpling squash
½ tsp. ground black pepper
½ tsp. dried thyme leaves
½ tsp. dried basil leaves
¼ tsp. pumpkin pie spice
pinch of dried cayenne pepper
Directions: In a stockpot, combine all ingredients and bring to a boil. Reduce to a simmer and cook until all the vegetables are tender.
Serves 4. Per 1-cup serving: 90 calories, 0 g fat, 2 g protein, 21 g carbohydrate, 1 g fiber, 470 mg sodium
2 Tbsp. lemon juice
2 Tbsp. olive oil
1 pinch cayenne pepper
1 tsp. minced thyme leaves
Salt and ground black pepper to taste*
1 lb. unpeeled firm boiling potatoes, cut into segments
Directions: Preheat oven to 430 degrees. In a large bowl, mix together lemon juice, olive oil, cayenne pepper, thyme leaves and salt. Add potato segments and stir well. Put the potatoes on a lightly oiled cookie sheet and spread out. Bake in the oven for 35-40 minutes, turning once. Sprinkle with ground black pepper.
*additional salt and pepper not included in analysis
Serves 2. Per 1 serving : 320 calories, 14 g fat, 5 g protein,
46 g carbohydrate, 6 g fiber, 15 mg sodium
½ cup olive oil
¼ tsp. salt
1 Tbsp. sugar
¼ tsp. ground black pepper
1 Tbsp. crushed red chili flakes
1 Tbsp. minced garlic
1 red bell pepper, diced
1 green bell pepper, diced
1 yellow squash, diced
1 eggplant, diced
1 red onion, diced
1 lb potatoes, with skin, diced
½ head cabbage, diced
Directions: Preheat oven to 425 degrees. In a large bowl, combine first 6 ingredients. Toss the vegetables in the oil mixture and spread on a cookie sheet. Bake until the potatoes are tender, tossing every 15 minutes to prevent sticking.
Serves 8 (about 1 cup each) Per serving: 270 calories, 14 g fat, 5 g protein, 33 g carbohydrate, 8 g fiber, 100 mg sodium
from Real Simple
1 tablespoon olive oil
2 leeks (white and light green parts), cut into half-moons
2 small zucchini, cut into half-moons
kosher salt and black pepper
1/2 cup crumbled Feta (about 2 ounces)
2 tablespoons chopped fresh dill (or try fresh basil)
2 potatoes (8 ounces), thinly sliced
1 store-bought 9-inch piecrust
Directions: 1. Heat oven to 375º F. Heat the oil in a large skillet over medium heat. Add the leeks, zucchini, ½ teaspoon salt, and ¼ teaspoon pepper and cook, stirring occasionally, until just tender, 4 to 5 minutes. Stir in the Feta and dill. Add the potatoes and toss to combine.
2. On a piece of parchment paper, roll the piecrust to a 12-inch diameter. Slide the paper onto a baking sheet. Spoon the potato mixture onto the piecrust, leaving a 2-inch border. Fold the edge of the piecrust over the edge of the potato mixture. Bake (covering with foil if the crust gets too dark) until the piecrust is golden brown and the potatoes are tender, 50 to 60 minutes.
Serves 4: Calories 396; Fat 22g; Sat Fat 9g; Cholesterol 27mg; Sodium 668mg; Protein 7g; Carbohydrate 44g; Fiber 2g
From Asparagus to Zucchini
1 pound bulk hot Italian sausage
1/2 cup chopped onion, or more to taste
4 cups chicken broth
4 cups thinly sliced potatoes (slice with skins on)
4 cups water
2 cups packed torn fresh kale, spinach, chard or other greens
1/3 cup whipping cream
salt and pepper
1/4 cup finely chopped parsley
Directions: Heat soup pot over medium flame. Add sausage and onions and cook until meat is no longer pink. Add broth, potatoes, and 4 cups water. Bring to boil, reduce heat, and simmer until potatoes are tender, 10-15 minutes. Stir in
greens; cook 1-2 minutes. Stir in whipping cream and season to taste with salt and pepper. Serve right away, or, for more developed flavor, let cool, then chill and reheat later or the next day. Top soup with chopped parsley. Makes 8-12 servings.