Curried Sweet Potato Chowder
Recipe from
Better Homes and Gardens
Curry powder and sweet potatoes gives a fresh twist to traditional potato soup. A sprinkling of toasted pumpkin seeds finishes off this low-fat dish.
Servings:
Makes 4 servings
Total Time:
30 mins
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Ingredients
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1-1/3 cups1/2-inch cubes, peeled sweet potatosee savings
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1/3 cupfinely chopped shallot (1 large)see savings
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1 tablespoonbuttersee savings
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1/2 teaspooncurry powdersee savings
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1 tablespoonall-purpose floursee savings
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1-1/2 cupsmilksee savings
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1/2 cuphalf and half or light creamsee savings
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3/4 cupfrozen baby peassee savings
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1/4 teaspoonsaltsee savings
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1/8 teaspoonblack peppersee savings
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4 teaspoonspumpkin seeds, toastedsee savings
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Crackers (optional)see savings
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Directions
1.
In a medium saucepan cook and stir sweet potato and shallot in hot butter over medium heat for 2 minutes. Add curry powder and stir for 30 seconds. Stir in flour. Gradually stir in milk until smooth. Add half-and-half, peas, salt, and pepper. Bring to boiling; reduce heat. Simmer, covered, 10 to 15 minutes or until potatoes are done, stirring occasionally.
2.
Sprinkle each serving with pumpkin seeds. If desired, serve with crackers.
3.
Makes 4 servings (3 cups)
4.
Lower-Fat Curried Sweet Potato Chowder: Prepare as above, except reduce butter to 2 teaspoons and substitute 1-1/2 cups fat-free milk for the milk and 1/2 cup fat-free half-and-half for the half-and-half. Per 3/4 cup: 165 cal., 4 g total fat (2 g sat. fat), 7 mg chol., 269 mg sodium, 23 g carbo., 3 g dietary fiber, 8 g protein. Daily Values: 149% vit. A, 27% vit. C, 13% calcium, 12% iron. Exchanges: 1 Starch, 1/2 Milk, 1 Fat
Nutrition information
Per serving: Calories 208, Total Fat 10 g, Saturated Fat 5 g, Monounsaturated Fat 4 g, Polyunsaturated Fat 1 g, Cholesterol 26 mg, Sodium 261 mg, Carbohydrate 21 g, Total Sugar 8 g, Fiber 3 g, Protein 8 g. Daily Values: Vitamin A 0%, Vitamin C 28%, Calcium 16%, Iron 10%. Exchanges: Starch 1, Milk .5, Fat 2.
Percent Daily Values are based on a 2,000 calorie diet
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