POTATO AND LEEK SOUP: DASH STYLE

Potato and Leek soup

AMERICAN OR FRENCH IN ORIGIN? 

This soup is delicious.

Leek and potato soup

SERVED COLD OR HOT?

 Excellent for summer or winter times.

Is a classic. DASH style makes it hearty and healthy.









INGREDIENTS ( SERVES 3-4)

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Serving size:
      1 1/2 cups with 1 tablespoon of greek yogurt:  salt content: 141.1 mg per serving / Carbs: 1

      1 1/2 cup without greek yogurt and the Canadian bacon: salt content: 97 mg / Carbs: 1

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20 onz of yukon golden potatoes ( around 2 big potatoes in size/ best choice for extra creamy soup)
1 medium onion, diced in small cubes
1 big leek, clean, diced or sliced into rough pieces
1 sliced of Canadian bacon  ( optional)
        ( ideally a slice: less than 12 grams in weight and less than 150mg of salt)
1 garlic clove, minced
2 bay leaves
2 cups of low sodium chicken stock or vegetables stock.
      Favorite brand: Pacific Natural Foods Organic Free Range Chicken Broth low sodium  ( gives flavor)
2 cups of water ( you con substitute the entire thing - 4 cups of water)
5 whole black peppercorns
1/4 teaspoon of thyme
Dash of red pepper flakes
Dash of black pepper and No Salt ( if allowed by your doctor, if not just omit)
PAM cooking spray
1/4 cup of plain non fat greek yogurt ( in total for 4 servings) Favorite brand: Chobani
2 tablespoons of chopped green onion or chives

PREPARATION

In a medium or large saucepan, over medium-high heat, spray 3 seconds of PAM cooking spray. Add the onions, the leeks, the bay leaf, the peppercorns, the thyme, the Canadian bacon, the garlic and the pepper flakes, stirring frequently, until becoming translucent and soft ( usually 5 min). Add the potatoes and let them cook with the mix for another 2 min. Then add the chicken broth and the water. Raise the heat to high and bring to a boil. Next reduce the heat to medium/low and let it simmer for 30-40 min or until the potatoes are soft.
Use an immersion blender or a regular blender with caution to puree the mixture until smooth ( remember to remove the bay leaves). Or for a more rustic feel just use a potato masher instead.

You could serve it 2 ways:

    Hot from the saucepan:
          just serve over cute bowls with a tablespoon of plain non fat greek yogurt
          and garnish with a sprinkle of green onions or chives.

    Cold: let it chill in the refrigerator for 2 hours or until nice and cold
         Serve over bowls the same ways as the hot preparation ( with greek yogurt &/or chives)

Favorite broth and greek yogurt