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May/June 2013
1 can (10 ounces) white chunk chicken
3 cups cooked white beans
1 can (14.5 ounces) low-sodium diced tomatoes
4 cups low-sodium chicken broth
1 medium onion, chopped
1/2 medium green pepper, chopped
1 medium red pepper, chopped
2 garlic cloves, minced
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
Cayenne pepper, to taste
6 tablespoons shredded reduced-fat Monterey Jack cheese
3 tablespoons chopped fresh cilantro
6 ounces low-fat baked tortilla chips (about 65 chips)
In a large soup pot, add the chicken, beans, tomatoes and
chicken broth. Cover and simmer over medium heat.
Meanwhile, spray a nonstick frying pan with cooking spray. Add
the onions, peppers and garlic and saute until the vegetables are
soft, 3 to 5 minutes.
Add the onion and pepper mixture to the soup pot. Stir in the
chili powder, cumin, oregano and, as desired, cayenne pepper.
Simmer for about 10 minutes, or until all the vegetables are soft.
1 cup chopped yellow onion
1/4 cup sliced leeks (whites only)
4 large Granny Smith apples, cored, peeled and quartered,
plus 1 Granny Smith apple, cored and sliced thinly, for garnish
2 cups low-sodium chicken broth
1 bay leaf
1/4 teaspoon dried thyme
3 cups fat-free evaporated milk
6 small potatoes, peeled and sliced
4 ounces brie cheese, cut into small cubes
Spray a soup pot with cooking spray. Add the onion, leeks and
4 of the 5 apples. Saute over medium heat until softened, 5 to
7 minutes. Add the chicken broth, bay leaf, and thyme. Bring
to a boil, reduce heat to low and simmer for about 15 minutes.
Remove the bay leaf. Turn off heat and set the mixture aside.
While the broth mixture is cooking, combine the evaporated
milk and potatoes in a separate saucepan. Cook over medium
heat until the potatoes are tender, 15 to 20 minutes. Stir
frequently. Pour the potato mixture into the soup pot. Stir to
mix evenly.
In a blender or food processor, puree the soup in batches
until smooth, adding the pieces of brie cheese while pureeing.
Return the pureed batch to the soup pot and heat until
warmed through. Ladle into individual bowls and garnish with
thin slices of apple. Serve immediately.
By Mayo Clinic staff
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Dietitian’s tip:
To add more variety in flavor, color and texture, add several
different beans, including kidney, garbanzo or black beans, or
add more chopped vegetables, such as carrots and celery. If you
add these vegetables, increase the amount of chicken broth to
accommodate the added ingredients.
Dietitian’s tip:
Instead of heavy cream, this potato soup uses fat-free
evaporated milk for its creamy base. This substitution alone cuts
out 107 calories, 22 grams of fat and 77 milligrams of cholesterol
a serving. This soup is an excellent source of potassium, calcium
and vitamin C