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Recipes · From our archive

Vichyssoise

KSKelli Shallal
· 1 min read

Photo: Los Muertos Crew

Written in 2017, 9 years ago. Food science changes, so check newer advice before you change your routine.

Nutritional Balance

Balanced Meal Nutrition Profile

Estimated nutrient density and satiety balance per serving against daily wellness targets.

  1. Dietary Fiber SupportDigestive wellness 38% daily goal
  2. Satiety DurationFullness without crashes 4.5 hours
  3. Blood Sugar StabilityLow glycemic curve Steady curve
  4. Prep SimplicityWeeknight ease Practical prep

Source: Harvard T.H. Chan School of Public Health & USDA Dietary Guidelines.

This recipe appeared with “Savor: Leeks” in the September/October 2017 issue of HealthStylz.

Servings: 9
Serving size: 1 cup (230 grams)
Prep time: 30 minutes
Cooking time: 35 minutes

Ingredients

  • 8 small russet potatoes
  • 6 leeks, white and light green parts only
  • 4 cups (950 milliliters) unsalted chicken stock
  • 1 dried whole bay leaf
  • 2½ tablespoons grated Parmesan cheese
  • 1 cup (240 milliliters) half-and-half
  • ¼ teaspoon ground sage
  • ½ teaspoon fine salt

Instructions

  1. Wash and peel potatoes.
  2. Make 2 cross-sectional cuts lengthwise down the leeks, then wash them.
  3. Dice leeks into 1-inch pieces and add them with potatoes, chicken stock and bay leaf to a large pot.
  4. Bring to a boil, then reduce heat to simmer and cover. Let simmer for 30 to 35 minutes, until potatoes are very tender.
  5. Remove pot from heat and let sit for 3 to 5 minutes.
  6. Working in batches, use a high-powered blender or immersion blender to blend ingredients.
  7. Return blended ingredients to pot, add cheese, half-and-half, sage and salt.
  8. Stir to combine and serve warm.

Nutrition per serving: CALORIES 202; TOTAL FAT 4g; SAT. FAT 2g; CHOL. 11mg; SODIUM 227mg; CARB. 37g; FIBER 3g; SUGARS 5g; PROTEIN 7g; POTASSIUM 649mg; PHOSPHORUS 140mg

Kelli Shallal

Kelli Shallal, MPH, RD, is a Phoenix-based registered dietitian, personal trainer, nutrition counselor and communications specialist. Read her blog, and connect with her on Facebook, Twitter, Pinterest and Instagram.