Tuesday, February 22, 2011

Cheesy Potato Soup & Beet Chips

I just finished reading the book "Power Foods" from the editors of "Whole Living Magazine".  I was inspired to try some new things.  I've never been a fan of beets.  As a kid, my only use for them was smearing the juice from them on my lips so I looked like I was wearing lipstick.  I certainly didn't want to eat them.  But after reading about what a healthy food they are I decided to give them another shot.  To quote the book, "Beets are low in calories, high in fiber and rich in iron - plus they are full of cancer-fighting beta carotene and folic acid."  Worth trying right? 

I also concocted a cheesy potato soup recipe that packs a lot more nutrition than most potato soups and is low fat and low calorie.  It was delicious!  So here are the recipes. 

Cheesy Potato Soup
1 medium potato - peeled and chopped into chunks
1/2 cup chopped cauliflower
1/2 cup cubed butternut squash
1 c chicken broth
1/4 cup soy milk
3 oz. Firm Tofu
3 slices Kraft Fat Free Cheddar Cheese slices
1/2 tsp sage
Salt and Pepper to taste

1.  Put chopped potatos in a pan with enough water to cover them and boil for 20 minutes or until soft.
2.  Put cauliflower and squash in a microwave safe bowl, add 2 T of water, cover with plastic wrap and microwave for 4 minutes.
3.  Allow cauliflower and squash to cool for a few minutes and then put them in a food processor along with the soy milk and Tofu and puree until smooth. 
4.  Pour the pureed mixture into another bowl and set aside. 
5.  Once the potatos are soft, put them in the food processor along with 1/2 cup of the chicken broth and puree until smooth.
6.  Combine both pureed mixtures along with the other 1/2 cup of chicken broth and seasoning in a pot on medium heat and stir until boiling. 
7.  Add 1 slice of cheese and continue stirring until it melts completely
8.  Ladle into 2 bowls and place 1 slice of cheese on top of each bowl.  It will melt quickly!
9.  Eat up!

Serves 2 - each serving has only 132 calories, 10 grams of protein, and 0 grams of fat

* Note - a typical bowl of cheesy potato soup would have approx. 400 calories, 20 grams of fat - YIKES!  Don't do that to yourself.  Eat this instead!

Beet Chips
4 beets - peeled
sea salt
Non-stick Cooking Spray

1. Preheat oven to 325 degrees
2.  Cover the entire work space with an old towel or newspapers.  Beets have more juice than any root vegetable should and the stuff will stain.
3.  Slice the peeled beets into thin rounds - about 1/16th on an inch.  Using a mandolin works best.  I used the slicer on my food processor and it worked well.
4. Spray a cookie sheet with non stick spray
5.  Spread beet slices on cookie sheet in a single layer.
6. Spray the top of the beets with cooking spray and sprinkle with sea salt
7. Bake for 20 minutes
8. Remove from oven and turn chips over.  Sprinkle the other side with sea salt and return to the oven.
9.  Bake for an additional 18 - 25 minutes, or until they are dry and crisp.  Baking time tends to vary, depending on how fresh the beets are. 
10.  Once they are done, place them on paper towels to absorb an extra moisture and then they're ready to eat.
11.  Store in an airtight container for up to 5 days.

Serves 2: Each serving has about 60 calories, 2.65 grams of protein, and hardly any fat.

That sure BEETS potato chips!!!!

No comments:

Post a Comment