Sweet Potato Chowder

Creamy low-fat, anti-oxidant rich sweet potato chowder flavored with aromatic curry spice is ready in 30 minutes.  This delicious, 

low calorie soup contains anti-inflammatory properties from the colorful sweet potatoes and curry spice.  The sweet potato also supplies an abundant amount of potassium which helps regulate blood pressure and heart rhythms.  In addition, the shallots in this recipe contain compounds shown to reduce cholesterol and blood pressure contributing to a healthy heart.

Recipe Ingredients:

2 teaspoons grape seed oil 

½ cup minced shallot 

2 cups sweet potatoes, peeled & cubed (approximately ½" each) 

½ teaspoon curry powder 

1 tablespoon flour 

1½ cups fat-free milk 

½ cup fat-free half-and-half 

1 cup green peas, frozen 

pumpkin seeds, curried or plain, for garnish if desired

Recipe Instructions:

In a saucepan heat grape seed oil.  Add shallot and sweet potatoes.  Cook and stir over medium heat 2 minutes.  Sprinkle in curry powder and stir 30 seconds.  Next, stir in flour and gradually add milk until smooth.  Add half-and-half and peas.  Salt and pepper to taste.  Cover and simmer 15 minutes or until potatoes are tender.  Transfer chowder soup into four bowls.  Sprinkle with pumpkin seeds on each and serve.

Makes 4 servings.


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