Low Fat Cream of Leek Soup (Adjustable Chowder) Recipe

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Low Fat Cream of Leek Soup (Adjustable Chowder)
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  1. Over medium-high heat (7), in a large, heavy bottomed pot (or whatever ya'v got), melt the margarine.
  2. Add leaks, and cook them down until it seems the margarine has disappeared, then add a couple glugs of the chicken broth, just enough to boil up and, stirring constantly, until the broth has evaporated and repeat until you've reduced a whole can of stock into the leaks and you have a thick gravy like sauce.
  3. Add in your choice of meat, potato cubes and the remaining can of chicken broth (if you are adding fresh broccoli, add it now, frozen or canned veggies, wait), reduce heat to medium-low (3).
  4. Add salt and simmer until the potatoes are tender.
  5. Add veggies and incorporate well until heated through.
  6. Stir in each can of milk slowly, preventing scald, and continue to stir, cleaning the bottom with each sweep, DO NOT BURN THE MILK! Stir constantly and at medium-low (3), you should not have to worry much about boiling, but be sure it does not boil after adding milk!
  7. Add the water, salt and pepper to taste. Make sure you have the rich flavor you desire. Do not boil, stir constantly.
  8. Slowly add potato flakes. S L O W L Y! Be sure to stir constantly and wait for them to thicken up before adding more. I like it THICK, so I add more than I suspect most would, I use just over a cup.
  9. Serve with a crusty sourdough and butter, or a rich whole wheat bread, soft and pillowy.
  10. I am a slow cook. I take my time, so it may not take you as long to make this, but NONE of the time is passive work time. You have to watch this chowder, or any soup/sauce using a lower fat milk product, as fat keeps dairy from curdling, and evaporated skim milk, although it lends a rich flavor, does not contain the fat necessary to prevent curdling. But this is wonderful stuff and you can adjust it to be your low-fat base for any chowder or cream soup.
  11. Taste your chowder before you serve it! Make sure it is salty enough, but more sweet and creamy than salty.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 162.74 Kcal (681 kJ)
Calories from fat 21.51 Kcal
% Daily Value*
Total Fat 2.39g 4%
Cholesterol 3.07mg 1%
Sodium 603.09mg 25%
Potassium 554.02mg 12%
Total Carbs 33.06g 11%
Sugars 6.24g 25%
Dietary Fiber 4.5g 18%
Protein 4.83g 10%
Vitamin C 11.9mg 20%
Vitamin A 0.4mg 12%
Iron 1.3mg 7%
Calcium 89.6mg 9%
Amount Per 100 g
Calories 82.9 Kcal (347 kJ)
Calories from fat 10.96 Kcal
% Daily Value*
Total Fat 1.22g 4%
Cholesterol 1.56mg 1%
Sodium 307.21mg 25%
Potassium 282.21mg 12%
Total Carbs 16.84g 11%
Sugars 3.18g 25%
Dietary Fiber 2.29g 18%
Protein 2.46g 10%
Vitamin C 6mg 20%
Vitamin A 0.2mg 12%
Iron 0.7mg 7%
Calcium 45.6mg 9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.7
  • 4

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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