Cabbage-Dill Chowder
If you haven't ever tried steaming potatoes, you will be surprised that it actually works. The health benefit to this is that you do not sacrifice any of the potato's water-soluble B vitamins to the cooking water. However, if you do not have a vegetable steamer, you can cook the potatoes in a pot of boiling water for about 10 minutes.
  • 1 pound Yukon Gold potatoes, cut into 1/2-inch cubes
  • 1 tablespoon olive oil
  • 1 large Vidalia onion, halved and thinly sliced
  • 3 cloves garlic, minced
  • 2 tablespoons water
  • 3 carrots, thinly sliced
  • 5 cups shredded green cabbage (about 1/2 large head)
  • 1 can (14-1/2 ounces) diced tomatoes
  • 1/4 teaspoon salt
  • 4 cups reduced-sodium chicken broth
  • 1 cup minced fresh dill
  • 3 tablespoons cider vinegar
  • 1/2 teaspoon pepper
  • 3 tablespoons reduced-fat sour cream

  • 1. In a vegetable steamer, cook the potatoes until firm-tender, 5 to 10 minutes. Set aside.

    2. Meanwhile, in a nonstick Dutch oven or large saucepan, heat the oil over medium heat. Add the onion, garlic, and water, and cook, stirring frequently, until the onion is softened, about 7 minutes.

    3. Add the carrots, cabbage, tomatoes, and salt, stirring to coat. Cook, stirring occasionally, until the cabbage is wilted and the carrots are crisp-tender, about 7 minutes.

    4. Stir in the potatoes. Add the broth, 2/3 cup of the dill, the vinegar, and pepper, and bring to a boil. Reduce to a simmer, cover again, and cook for 10 minutes to blend the flavors.

    5. Serve the soup with a dollop of sour cream and sprinkled with the remaining dill.

    Nutritional Information
    Per serving: 255 calories, 5.4g total fat (1.4g saturated), 4mg cholesterol, 7.8g dietary fiber, 45g carbohydrate, 10g protein, 933mg sodium.
    Good source of: beta carotene, fiber, fiber, soluble, folate, glucosinolates, magnesium, potassium, sulforaphane, thiamin, vitamin B6.

    Date Published: 09/19/2005 > Printer-friendly Version

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