CHEF JEFF -- ONE BYTE AT A TIME: Leek Soup

This dish is simple to make and ready to eat in less than 30 minutes.

Leek Soup

2 tablespoons canola oil

1 medium onion, peeled, coarsely chopped

2 shallots, peeled, coarsely chopped

2 leeks, halved lengthwise, rinsed and sliced

4 cups fat-free, less-sodium chicken broth

2 tablespoons fresh thyme leaves or 2 teaspoons dried

1 large potato, peeled and coarsely chopped

1 teaspoon kosher salt

1 teaspoon freshly ground black pepper

In 4- to 6-quart pot, heat oil over medium-high heat. Add onion, shallots, leeks. Cook, stirring, 5 minutes. Stir in chicken broth, thyme; cover. Bring to boil. Add potato, salt, pepper; mix well. Cook 20 minutes. Puree soup in food processor. Taste and adjust seasoning, if needed.

Yield: Serves 4 (generously).

Approximate nutritional analysis per serving: 206 calories, 35 percent of calories from fat, 8 grams fat (1 gram saturated), 28 grams carbohydrates, 7 grams protein, 673 milligrams sodium, no cholesterol, 3 grams fiber.

Grab more food tidbits at the Chef Jeff blog at GrandForksHerald.com.