Options

Format:
Include:
PRINT
Randy Mayor; Lydia DeGaris-Pursell Photo by: Randy Mayor; Lydia DeGaris-Pursell

Chunky Potato-and-Swiss Chowder

What does the new light mean for Cooking Light recipes? It means eliminating our old no-no ingredients list, for one thing. Used with balance and moderation, even half-and-half is fine for healthy eating. A little goes a long way in this rich-tasting soup that's a meal in itself.

Cooking Light MARCH 2001

  • Yield: 5 servings (serving size: 1 1/2 cups)

Ingredients

  • Cooking spray
  • 2 cups thinly sliced leek (about 2 large)
  • 2 garlic cloves, minced
  • 4 cups cubed peeled Yukon gold potato (about 1 1/2 pounds)
  • 1 cup cubed carrot (about 1/2 pound)
  • 1 cup cubed yellow squash
  • 2 (15.75-ounce) cans fat-free, less-sodium chicken broth
  • 2 bay leaves
  • 1 cup hot cooked wild rice
  • 1 cup half-and-half
  • 1/2 cup (2 ounces) shredded Swiss cheese
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Fresh chopped parsley (optional)

Preparation

Heat a large Dutch oven coated with cooking spray over medium-high heat. Add leek and garlic; sauté 3 minutes or until tender. Stir in potato and next 4 ingredients (potato through bay leaves); bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Discard bay leaves. Place half of the potato mixture in a blender, and process until smooth. Return pureed potato mixture to pan; stir in rice and the remaining ingredients except parsley. Cook over medium heat until cheese melts. Sprinkle with parsley, if desired.

Nutritional Information

Amount per serving
  • Calories: 302
  • Calories from fat: 28%
  • Fat: 9.5g
  • Saturated fat: 5.6g
  • Monounsaturated fat: 2.6g
  • Polyunsaturated fat: 0.8g
  • Protein: 12.4g
  • Carbohydrate: 43g
  • Fiber: 4.2g
  • Cholesterol: 28mg
  • Iron: 2.3mg
  • Sodium: 693mg
  • Calcium: 209mg
advertisement

Go to full version of

Chunky Potato-and-Swiss Chowder recipe

advertisement