Low Fat Diva Blog

Low Fat recipes,cooking with beer/hops, adventures

A Hearty Low Fat Potato Soup September 14, 2010

Filed under: Low Fat Diva Blog,Soups & Veggies — lowfatdiva @ 12:03 pm

Five pounds of potatoes later (don’t worry the recipe doesn’t call for that many) and numerous revisions I think I have a winner for potato soup!  I even took it to a high school soccer game so one of my food critics could try it and although the home soccer team didn’t come out a winner, the potato soup did.

The first reaction of almost everyone that tried the soup was surprise that a low fat soup could still be thick, creamy and very hearty.  People….low fat foods don’t have to be thin, watery or lack flavor.  A low fat lifestyle need not be boring as long as you have an imagination and me 🙂

I will give you a list of spices that you can use for this soup and you can choose what you/your family like.  Experiment and have fun!

Hearty Potato Soup

4 large potatoes cut into bite size pieces (don’t dice or they will mush)

1 1/2 cups of low/no fat chicken stock (I make my own or you can purchase 99% fat free in the store)

chopped onion                                                       chopped garlic (to your taste)

parsley                                                                       smoked paprika

thyme                                                                        salt

basil                                                                            pepper/hot pepper flakes


2 1/2 cups of non fat evaporated milk

2-3 Tlb. of cornstarch

Bring your stock to a boil and turn back to a simmer as you add the potatoes,  you don’t it to do a rolling boil and mush your potatoes.  The goal is to keep them still in shape.  While the stock is cooking add some parsley a little sea salt and some pepper.

In a small pan spray with butter flavored spray and saute at least 1/4 cup of chopped onions (more if you want) until they are translucent.  You can also add your garlic to the onions as they fry.  But keep your heat down so that you don’t burn the onions or the garlic.  When the onions are clear, spoon them right into the chicken stock so they can finish cooking with the potatoes.

Take 1/4 cup of evaporated milk and mix in the cornstarch with a whisk.  If you have issues with lumps lightly heat up the milk in the microwave and keep whisking.  Set  this aside.

When the potatoes are still a bit firm (remember you don’t want them to mush) turn the heat back as low as you can and add the milk into the pot with a whisk.  After you milk is incorporated in, start to slowly add the 1/4 cup of milk that has the cornstarch.  Pour this in a slow but steady stream and continue to whisk.  If you find the soup to be too thick for you liking simply add some more no fat evaporated milk or some skim milk or even some more stock if you have any.

Now is the time to start adding your spices.  I use pepper, hot pepper flakes, a little basil, some chopped cilantro and some smoked paprika (which will give you a bit of a smoky flavor).  You can add meat to the soup if you choose but remember what you add will increase the fat content so don’t blow it at this point 🙂

This soup is a thick, hearty and will stick to your ribs so you don’t feel that you left the table hungry.  Serve it with some low fat biscuits or beer bread and you will be a very happy person on these cold fall evenings.   Enjoy

If you have comments, questions or ideas please email me   1lowfatdiva@gmail.com


One Response to “A Hearty Low Fat Potato Soup”

  1. […] A Hearty Low Fat Potato Soup […]

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