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Instead of half-and-half, this potato-fennel soup uses fat-free milk for its creamy base.

Serves 8

Instead of half-and-half cream, this potato-fennel soup uses fat-free milk. That change plus using olive oil in place of butter saves 100 calories, 12 grams of fat and 37 milligrams of cholesterol a serving. This soup is a very good source of fiber and potassium.

In a large soup pot, heat the olive oil over medium heat. Add the fennel and onion. Saute until the vegetables are soft, about 5 minutes. Stir in the potatoes, chicken broth, milk and lemon juice. Cover, reduce heat and simmer until the potatoes are tender, about 15 minutes.

In a blender or food processor, puree the soup in batches until smooth. Note: The soup will be hot. Fill blender or processor no more than one-third full to avoid burns.

Return the soup to the pot and heat until warmed through. Ladle into individual bowls and garnish with toasted fennel seeds. Serve immediately.

• 1 teaspoon olive oil
• 1 large fennel bulb (about 2 pounds), chopped
• 1 cup chopped red onion
• 2 large russet potatoes, peeled and sliced
• 3 cups reduced-sodium chicken broth
• 1 cup fat-free milk
• 2 teaspoons lemon juice
• 2 teaspoons fennel seeds, toasted

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving