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14
the blender jar. Blend on Low for about 10
seconds and then switch speed to High to blend
thoroughly. Transfer soup into a clean pot.
Repeat with remaining ingredients, gradually
adding the remaining broth to reach desired
consistency. Taste and adjust seasoning
accordingly.
*Ghee is an Indian clarified butter found in the
specialty food section of supermarkets or health
food stores.
Nutritional information per serving (1 cup):
Calories 296 (54% from fat) • carb. 33g • pro. 4g
• fat 19g • sat. fat 16g • chol. 12mg • sod. 443mg
• calc. 123mg • fiber 5g
Corn and Green Chile Chowder
This chowder carries a bit of heat, so use half of the
jalapeño if you are sensitive to spice.
Makes about 6 cups
2 tablespoons unsalted butter
1 medium onion, finely chopped
1 jalapeño pepper, seeded and finely
chopped
1 garlic clove, finely chopped
1 medium red pepper, finely chopped
1 teaspoon kosher salt, divided
½ teaspoon freshly ground pepper, divided
1 tablespoon unbleached, all-purpose flour
½ cup lager-style beer
1 can (4.5 ounces) chopped green chiles
3 cups corn kernels (cut from about 3 ears of
corn, or use frozen, thawed, corn kernels)
1 cup chicken broth, reduced sodium
1
⁄3 cup heavy cream
1. Heat the butter in a 6-quart saucepan set over
medium-low heat. Once melted add the onion,
jalapeño and garlic, with ½ of the salt and ½ of
the pepper. Stir and sauté until fragrant, but
picking up no color. Add the red pepper and
sauté for 2 to 5 minutes, until softened. Stir in the
flour and stir for 1 to 2 minutes to be sure to cook
off the flour taste.
2. Add the beer, chiles, corn, broth and remaining
salt and pepper, and bring to a boil. Once the
liquid begins to boil, reduce heat and allow to
simmer for about 15 minutes, to blend flavors.
Stir in cream and allow to simmer, stirring
occasionally, for another 15 minutes, until
reduced slightly.
3. Remove about 2 cups of soup and transfer the
remaining to the blender jar. Blend on Low to
begin blending, and then switch speed to High
and run for about 1 minute until puréed.
4. Stir in reserved chowder and taste, adjusting
seasoning if necessary. Serve immediately.
Nutritional information per serving:
Calories 177 (45% from fat) • carb. 21g • pro. 3g • fat 9g
• sat. fat 6g • chol. 28mg • sod. 449mg
• calc. 22mg • fiber 3g
Lightened Broccoli and Potato Soup
Everyone is looking for ways to make cream soups
“healthy” and this recipe may have just done so. There
is no milk or cream in this version of the old favorite,
rather the potatoes blended with the broccoli create
the creamy texture that everyone craves.
Makes about 4 cups
1 tablespoon olive oil
1 garlic clove, chopped
1 small leek, white and light green parts only,
thinly sliced
1 teaspoon kosher salt, divided
¼ teaspoon freshly ground black pepper
1 pound broccoli, stems cut into ½-inch
pieces, florets separated – tougher/bottom
stalks peeled
½ pound red potatoes, peeled and cut into
½-inch pieces
3 cups chicken or vegetable broth, reduced
sodium
1. Heat the olive oil in a 6-quart saucepan over low
heat. Add the garlic and leek, with ½ teaspoon of
the salt and pepper. Sauté until softened, about 8
to 10 minutes. Raise the heat to medium and add
the broccoli stems, potatoes and remaining salt;
sauté 2 to 3 minutes. Add the stock and bring to
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