Potato and Cheese Chowder

This thick and chunky soup is simply too delicious to be low sodium, but it’s true. Fool all those salt eaters and make them for once envy YOU. The recipe comes from Prevention’s Low-Fat, Low-Cost Freezer Cookbook.

Serves 9.

SODIUM CONTENT: 132 mg per serving


1 sm. red or green bell pepper, minced
1 sm. onion, minced
1 c. sliced celery
1/4 c. apple juice
1 t. minced garlic
1/3 c. all-purpose flour
2 c. low-sodium chicken or vegetable stock
4 c. diced potatoes
1 c. lowfat milk
1 c. shredded extra-sharp lowfat cheddar cheese, Swiss cheese or gouda cheese (or some combination thereof equaling 1 c.)


Combine the peppers, onion, celery, apple juice and garlic in a Dutch oven or 6 qt. stockpot. Cook, stirring, over medium-high heat for 5 minutes. Add the flour and 1/2 cup of the stock. Cook, stirring, 2 minutes. Add the potatoes and the remianing 1 1/2 c. stock. Bring to a boil. Once boiling, reduce heat to medium. Cover and cook for 20 minutes, or until potatoes are tender. Transfer 1 cup of the soup to a blender or food processor and pulse until smooth. Return to the pot. Add the milk and cheese and stir to combine. Cook, stirring, 3 minutes, until the cheese has melted and heated through. Remove from heat and serve immediately.

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