Fit Fare

One of the first meals my husband cooked for me in Louisiana was potato soup. I was thoroughly impressed that he made the entire dish from scratch, all in less than an hour. Originally the recipe was made with whole milk, lots of butter and regular Cheddar (or American) cheese. Over the years we have managed to significantly improve the nutritional quality of the soup by using low fat milk, light cheese and heart healthy margarine. Adding seafood to the soup increases the protein content and makes it ideal to serve as a main course. Leave out the seafood and you have a super side dish or starter.

Sometimes I add diced bell peppers or frozen corn to the boil. This soup is also delicious when made with shrimp or scallops.

Cajun Potato and Crab Soup
makes 6 servings

3 baking potatoes, peeled and cubed (about 2 lb)
5 cups water
1 tsp salt
1 cup coarsely chopped onion
3 garlic cloves, cut into several pieces
1 cup low fat milk
1 tsp cajun seasoning, such as Tony Chachere’s
Few dashes hot sauce, such as Tabasco
2 Tbsp heart healthy margarine, such as Smart Balance
2 tsp all purpose flour
1 cup reduced fat cheddar cheese, such as Cracker Barrel 2% milk cheese
1/2 lb lump crabmeat

Bring potatoes, water, salt, onion and garlic to a boil. Simmer for 15-20 minutes or until potatoes are tender (but not falling apart).

Drain potatoes, reserving 1 cup liquid. Return reserved liquid to pan and add 1 cup low fat milk, cajun seasoning, hot sauce, margarine and flour. Return to a simmer and cook, stirring often, for about 15 minutes. The soup will become very creamy. Stir in cheese until melted. Add crab and continue cooking until crab is heated, about 5 more minutes.

Serve in bowls.