Smashed Potato Soup

Serves: 6
Total Calories: 349


3 1/2 cups fat-free (skim) milk
3 tablespoons flour
2 teaspoons margarine
1 large onion, finely chopped (1 cup)
4 medium unpeeled potatoes (1 1/2 pounds), cut into 1/4-inch pieces
1 1/2 teaspoons salt
1/4 teaspoon black pepper
1/8 teaspoon ground cayenne pepper
1 1/4 cups reduced-fat sharp Cheddar cheese, shredded (5 ounces)
1/3 cup fat-free sour cream
8 , medium green onions, , sliced (1/2 cup)


1. Beat 1/2 cup of the milk and the flour with wire whisk until smooth set aside.
2. Melt margarine in 4-quart Dutch oven over medium heat. Cook onion in margarine about 3 minutes, stirring occasionally, until tender. Increase heat to high stir in remaining 3 cups milk. Stir in potatoes, salt, black pepper and red pepper. Heat to boiling reduce heat to low. Simmer uncovered 15 to 18 minutes, stirring frequently, until potatoes are tender.
3. Beat in flour mixture with wire whisk. Cook about 2 minutes, stirring frequently, until thickened remove from heat.
4. Beat potato mixture with wire whisk until potatoes are slightly mashed. Stir in cheese, sour cream and green onions.

1 Serving

Calories 210 (Calories from Fat 25)
Fat 3g (Saturated 1g)
Cholesterol 10mg
Sodium 840mg
Carbohydrate 35g (Dietary Fiber 3g)
Protein 14g

%DAILY VALUE: Vitamin A 14% Vitamin C 12% Calcium 32% Iron 8%

DIET EXCHANGES: 1 Starch, 1 Vegetable

From "Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today." Text Copyright 2005 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

Nutritional Facts:

Serves: 6
Total Calories: 349
Calories from Fat: 118

This Smashed Potato Soup recipe is from the Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today Cookbook. Download this Cookbook today.

More Recipes from the Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today Cookbook:
Cheesy Soy Burgers
Creamy Quinoa Primavera
Easy Mac'n Cheese
Gorgonzola Rigatoni With Vegetables
Greek Salad Toss
Indian Lentils & Rice
Layered Enchilada Bake
Mediterranean Couscous
Mexican Black Beans With Cilantro-Chili Sour Cream
Mushroom & Mozzarella Risotto
Mushroom-Curry Bulgur
Pesto-Pepper Pizza
Polenta Squares With Tomato-Basil Sauce
Portabella Gemelli
Provolone Eggplant with Chunky Tomato Vinaigrette
Quick Veggie Pizza
Roasted Red Pepper Mostaccioli
Smashed Potato Soup
Steamed Chinese Vegetables With Brown Rice
Three-Pepper Stir-Fry
Vegetable Manicotti
Vegetarian Shepherd's Pie

"I must say this is the best recipe software I have ever owned."

"Your DVO cookbook software saves me time and money!"
-Mary Ann

"Call it nutrition software, meal planning software, cooking software, recipe manager, or whatever you want. It is the software I use to stay healthy!"

"Your software is the best recipe organizer and menu planner out there!"

"Thank you so very much for creating such a wonderful cooking recipe program. I think this is the best recipe program there is!"

"I saw lots of recipe software for PC computers but I was having a hard time finding really good mac recipe software. I'm so glad I discovered Cook'n! It's so nice to have all my recipes in a computer recipe organizer. Cook'n has saved me so much time with meal planning and the recipe nutrition calculator is amazing!!!

My favorite is the Cook'n Recipe App.