For an even more substantial soup with an extra flourish of Tex-Mex flavor, add 1 cup of frozen corn kernels when you’re adding the chicken, and top the soup with diced avocado and a dollop of sour cream.

Potato Soup Image - Masterfile

Ingredients

1 tablespoon vegetable oil, such as olive or canola oil

1 red bell pepper, cut into 1/2-inch squares

4 scallions, sliced

3 cloves garlic, minced

1 1/2 pounds all-purpose potatoes, peeled and cut into 1/2-inch cubes

3 cups water

3 tablespoons flour

1 cup chicken broth, homemade or reduced-sodium canned

3/4 cup dry white wine

1 tablespoon plus 1 teaspoon chili powder

1 teaspoon ground coriander

1/2 teaspoon salt

1 can (4 ounces) chopped mild green chilies, drained

1/2 pound skinless, boneless chicken breast, cut into 1/2-inch chunks

3 tablespoons chopped cilantro

Directions

1. In a large saucepan, heat the oil over medium heat. Add the bell pepper, scallions, garlic, and potatoes. Cover and cook, stirring frequently, until the pepper is tender, about 7 minutes.

2. Meanwhile, in a small bowl, stir the water into the flour until blended.

3. Add the broth, wine, chili powder, coriander, salt, and green chilies to the saucepan. Bring to a simmer, stir in the flour mixture, and cook until the potatoes are firm-tender, about 10 minutes.

4. Add the chicken and cook until the chicken is cooked through, 2 to 3 minutes. Stir in the cilantro and serve. Makes 4 servings

Nutrition Facts

per serving
calories 305
total fat 5.4g
saturated fat 1g
cholesterol 34mg
dietary fiber 6g
carbohydrate 39g
protein 18g
sodium 575mg

Good source of: niacin, potassium, selenium, vitamin B6, vitamin C

Green Chile Substitute

Here’s a trick if you don’t have canned green chilies on hand. Dice a green bell pepper and microwave it, loosely covered, with a squeeze of lemon juice and a dash of hot pepper sauce. Cook just until the pepper is softened. Start out with 45 seconds on high power and then check it; continue in small increments of time until the diced pepper is soft.

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 08 Sep 2011

Last Modified: 23 Mar 2015