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Baked Potato Soup

1.5 Hours
8 People
 Overhead view of a bowl of potato soup.


1 med potato, about 8 oz
1/3 cup diced celery
1/3 cup diced carrots
3/4 cup diced onions
1 Tbsp minced garlic
1 Tbsp Worcestershire sauce
Dash liquid smoke
1 1/2 tsp chopped basil
Pinch cayenne pepper
1 tsp salt
Pinch black pepper
3 cups Chicken Stock
3 Tbsp cornstarch
3 Tbsp water
1 Tbsp butter
1 1/4 cups nonfat sour cream


  1. Preheat oven to 400F. Prick potato with fork 3 to 4 times and wrap in foil. Place in oven for 45 minutes, or until soft. Scoop out potato and discard skin. Refrigerate until ready to use.

  2. Lightly coat a large saucepan with canola oil spray. Sauté celery, carrots and onions until onions are translucent and slightly browned. Add garlic, Worcestershire sauce, liquid smoke, basil and spices. Sauté briefly. Add chicken stock and bring to a simmer.

  3. Combine potato starch and water and make a paste. Add to soup mixture and cook until thickened, about 1 to 2 minutes. Add butter, and sour cream. Mix thoroughly, remove from heat and cool slightly. Transfer to a blender container and puree.

  4. Return to saucepan and reheat. Add potatoes, mix well and simmer 5 minutes.


Calories 100
Protein 4g
Sodium 251mg
Carbohydrates 16g
Fat 2g
Fiber 1g
Cholesterol 10mg
Servings 8 (3/4 cup ea.)