Curried Potato Chowder

Ingredients

 * olive oil cooking spray
 * 2 large onions, about 1 lb thinly sliced
 * 1 clove garlic, minced
 * ⅛ tsp sugar
 * 3 cup beef stock
 * 2 large russet potatoes, about 2 lbs, peeled and diced
 * ¼ cup dry white wine
 * 1 tbsp dry curry powder
 * 1 tbsp dry English mustard
 * 1 cup plain non-fat yogurt
 * grated lemon zest of garnish
 * thin cucumber slices for garnish

Corn chowder variation

 * ½ cup corn kernels, fresh or deforsted
 * 1 tbsp turkey bacon, chopped cooked

Directions

 * 1) In a large nonstick covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions wilt, about 15 minutes.
 * 2) Stir frequently.
 * 3) Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
 * 4) Meanwhile, in a large saucepan bring stock to a boil.
 * 5) Add potatoes, reduce heat to a simmer, and cook until potatoes are tender when pierced with a fork, about 15 minutes.
 * 6) Add onions.
 * 7) Add wine to skillet; stir to loosen any browned bits.
 * 8) Add wine mixture to potato mixture.
 * 9) Return to soup to a simmer.
 * 10) Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens.
 * 11) Stir in curry powder and dry mustard.
 * 12) Remove soup from stove; stir in yogurt.
 * 13) Return soup to stove; heat through.
 * 14) Do not allow to boil.
 * 15) Ladle into hot soup plates; with grated lemon zest and cucumber slices (I would add instant potatoes to make thicker potato soup).

Corn chowder variation

 * 1) Omit curry powder, dry mustard, and plain nonfat yogurt.
 * 2) Chop onion and potatoes into small dice.
 * 3) Cook as directed until potatoes are just tender.
 * 4) Add corn just before serving.
 * 5) Garnish with each serving with chopped turkey bacon.

Nutritional information

 * Food exchanges per serving: 2 bread/starch exchanges
 * cal: 137; pro: 4g; car: 30g; fat: trace; cho: 1 mg; sod: 45 mg;
 * Food exchanges per serving for corn chowder variation 2 bread/starch exchanges
 * cal: 129g; pro: 3g; fat: trace; cho: 1 mg; sod: 36 mg;