Here’s a really sneaky way to take a canned soup and turn it into a luscious, creamy chowder: Just add some instant mashed potato flakes and frozen vegetables. The potatoes thicken the soup without adding any fat, and the vegetables provide the chunky chowder-like texture. The lemon zest and tarragon give a fresh, herbal flavor to the canned soup. The whole thing shouldn’t take more than 15 minutes to pull together. Serve the chowder with whole-grain toast and a tossed green salad.
1/4 cup instant mashed potato flakes
1/2 cup water
1 can (10-3/4 ounces) reduced-fat, reduced-sodium tomato soup
1 teaspoon grated lemon zest
1/2 teaspoon tarragon
1/2 teaspoon black pepper
1/4 teaspoon salt
1 cup frozen peas
1 cup frozen corn kernels
1/2 cup jarred roasted red peppers, diced
2/3 cup low-fat (1%) milk
1 In a medium saucepan, whisk the potato flakes into the water and cook over low heat until smooth.
2 Stir in the tomato soup, lemon zest, tarragon, black pepper, and salt. Add the peas, corn, and roasted red peppers, and simmer until heated through, about 4 minutes.
3 Stir in the milk and cook just until heated through, about 1 minute. Makes 4 servings
Makes Makes 4 servings
Per serving: 130 calories, 1.5g total fat (0.5g saturated), 2mg cholesterol, 3.3g dietary fiber, 25g carbohydrate, 6g protein, 335mg sodium.