Food and Nutrition


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Cheesy Potato Soup

This healthy recipe comes from NDSU Extension Service.


  • 2 c. water
  • 2 c. potatoes, peeled and cubed
  • 3 Tbsp. butter or margarine
  • 1 small onion, chopped
  • 3 Tbsp. all-purpose flour
  • Black pepper to taste
  • 3 c. low-fat milk (or 1 c. nonfat dry milk + 3 c. water)
  • ½ tsp. sugar
  • 1 c. cheddar cheese, shredded
  • 1 c. (8-oz.) cooked ham, cubed


Bring water to boil in large saucepan. Add potatoes and cook until tender. Drain, reserving liquid (you should have 1 c.; add water if necessary). Melt butter in saucepan over medium heat. Add onion; cook and stir until tender, but not brown. Add flour; season with black pepper. Cook three to four minutes. Gradually add potatoes, reserved liquid, milk and sugar to onion mixture; stir well. Add cheese and ham. Simmer over low heat 30 minutes, stirring frequently.

Makes 10 servings.

Per serving: 190 calories, 10 grams (g) fat, 14 g carbohydrate and 160 mg sodium.
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