Potato Chowder with Sausage & Winter Squash

A deliciously, satisfying, healthy meal in a bowl, Potato Chowder with Sausage & Winter Squash . Grab a spoon and dig in.

Potato Chowder with Sausage & Winter Squash This is what we are having for dinner! Looks so good. Healthy Turkey Sausage, Potato & Winter Squash Chowder - Low Calorie, Low Fat Dinner Recipe

As much as the thought of cooler weather, leaves changing color and all the fun festivities for the rest of the year make me happy, they also make me stressed out. Can you guess what I do when I am stressed? Yes, I am sure you guessed it – eating! Thank goodness for the gym or I would be gaining a lot of weight. I did remember one little trick I found last winter that helped immensely with my afternoon and stress cravings, a cup of tea. In the morning I am all about coffee, but I am finding having a cup of tea or chai in the afternoon is helping to cut those cravings and longing to stress eat. It does not always work, but it is helping more than not.

I am even finding it is relaxing me to know a cup of tea can help me with those out of control food thoughts. Stress eating actually causes me more stress, because I feel bad about it. You would think the fact that I know it will stress me out more, would stop me. It actually has the opposite effect. However, knowing that a cup of tea can put me in the control of those cravings lightens my stress. So about 3pm every day, I put on the kettle to boil some water for a cup of tea.

This is what we are having for dinner! Looks so good. Healthy Turkey Sausage, Potato & Winter Squash Chowder - Low Calorie, Low Fat Dinner Recipe

Sure my mind will occasionally say “Wouldn’t it be nice to have a cookie with that tea?”, but it doesn’t all the time. That is a pretty big win in my book. I have also found the tea has to be hot. Iced tea doesn’t work. There has got to be some strange psychological reason why. If only I could figure out my own brain! Even more strange, as much as I love coffee, coffee does not have that same calming effect in the afternoon.

What is it about tea? It does remind me of my childhood in England. I do love afternoon tea, but the kind where you have scones and clotted cream, too. That isn’t happening! Maybe it is as simple as reminding me of fun times. Perhaps it is because it is a hot beverage that I slowly need to sip. I don’t know. I am just so glad a cup of tea squelched those afternoon food cravings.

What in the world does that have to do with potato chowder? A little in a weird food way. A potato chowder tends to have a luxurious feel to it from the cream. The broth has density to it that broth soups don’t have. Don’t get me wrong, I love a broth based soup, but there is something special about a potato chowder. Again it is purely psychological. I try not to use cream so the issue became, what could I replace cream with to give this soup a luxurious feel?

Yogurt is usually my go to choice, but in this case I went with cottage cheese. You just have to be careful because cottage cheese can curdle. Cottage cheese gave the broth a nice texture and a little density. It fixed that weird part of my brain that thought the soup would have cream in it to be fully satisfying. Whatever works, right?  What tips have you found to deal with stress eating?  I would love to hear.
This is what we are having for dinner! Looks so good. Healthy Turkey Sausage, Potato & Winter Squash Chowder - Low Calorie, Low Fat Dinner Recipe
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Happy Healthy Eating,

Christie

 

Potato Chowder with Sausage and Winter Squash

Course Main Dish, Poultry, Soup
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 6
Calories 221 kcal
Author Christie Daruwalla

Ingredients

  • 1 lb. sweet Italian chicken sausage
  • 2 cups 1/2 inch diced red potatoes
  • 1 cup 1/2 inch diced celery root
  • 1 cup 1/2 inch diced delicata squash
  • 1 cup chopped onion
  • 1/2 cup chopped bell pepper
  • 3 cloves garlic minced
  • 2 tbsp. sherry
  • 6 cups low-sodium chicken broth
  • 3/4 tsp. kosher salt
  • 1/4 tsp. fresh ground black pepper
  • 1 bay leaf
  • 1 cup low fat cottage cheese
  • 1/4 cup minced chives
  • 1 tsp. grated lemon zest

Instructions

  1. Heat a Dutch oven over medium high heat.
  2. Add sausage and cook, stirring to break up into small pieces, until it starts to brown, about 5 minutes.
  3. Stir in potatoes, celery root, onion, squash and green pepper. Cook, stirring occasionally, until the onion starts to soften, about 5 minutes.
  4. Next stir in the garlic and cook for another minute.

  5. Stir in the sherry and scrape off any browned bits on the bottom of the pot.
  6. Stir in chicken broth, bay leaf, salt and pepper.
  7. Cover the pot and turn the heat to high, bringing soup to a boil.
  8. Uncover and reduce to a simmer until the potatoes are fork tender, about 15 minutes. Stir occasionally.
  9. Turn off the heat. Take out 2 tbsp. hot soup and let cool until just warm but not boiling hot.
  10. In a blender, puree cottage cheese and drizzle in 2 tbsp. warm soup. Add 1/2 cup potatoes from the soup and puree.
  11. Stir vigorously into the soup.
  12. Serve with chives and lemon zest on top.

Recipe Notes

I calculated 5  Weight Watcher Smartpoints.

Nutrition Facts
Potato Chowder with Sausage and Winter Squash
Amount Per Serving
Calories 221 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Saturated Fat 1g 5%
Total Carbohydrates 21g 7%
Dietary Fiber 2g 8%
Sugars 6g
Protein 23g 46%
* Percent Daily Values are based on a 2000 calorie diet.

But wait, there’s more.  Check out these deliciously, low calorie soup recipes:

Turkey Sausage and Bean Soup aka Cassoulet Soup

Turkey Sausage and Bean Soup aka Cassoulet Soup

Slow Cooker Lasagna Soup

Slow Cooker Lasagna Soup 

Slow Cooker Lasagna Soup

Thai Chicken Curry Soup

This is what we are having for dinner! Looks so good. Healthy Turkey Sausage, Potato & Winter Squash Chowder - Low Calorie, Low Fat Dinner Recipe

Comments

  1. This looks like a perfect dish for comfort but still low on calories. Pinned.
  2. Chowder is just the thing when the weather turns cold. I'm all in favor of anything with sausage, too! :)
  3. Delicious and comforting looking chowder! It is so cold here today (I am walking my daughter to school in minus temperatures) so this would be greatly appreciated :)
    • Christie Daruwalla says
      That is cold, Kacey! I shouldn't complain about the 40's. This soup is a perfect way to warm you up.
  4. I am totally going to try your afternoon tea trick - that is the hardest time of day for m to stick to my healthy eating plan, and now that I think we are finally going to be getting some cooler weather, I can really enjoy a big bowl of this chowder
    • Christie Daruwalla says
      I hope it works for you Heather. It really is working fairly well for me. Soups like this help for dinner, too.
  5. This is just perfect for fall... So easy and comforting!
  6. What a hearty and delicious soup!
  7. How warm and comforting! I would have never thought to use cottage cheese but this sounds like a great alternative to cream! This is definitely going on my Fall soup list!
  8. I love little hacks like using the cottage cheese to "trick" your brain into thinking it's more decadent than it is. I have taken to doing that a lot more lately, and my husband is none the wiser. :o) I love a good chowder, and this one looks to be no exception.
    • Christie Daruwalla says
      Thanks Dee Dee. It is amazing what you can put cottage cheese in. I've found it is a great substitute in so many recipes.
  9. This looks and sounds wonderful! I just love the ingredients list, especially the celery root ;)
  10. Such a hearty soup!! Love the use of Italian sausage. I'm sure that adds a big punch of flavor.
    • Christie Daruwalla says
      Hi Brandon, Good quality chicken sausage is the key. It really does add delicious flavor without a lot of fat.
  11. Sabrina @ Dinner, then Dessert says
    This is a perfect seasonal soup! Thanks for the recipe!
  12. I love the lemon zest in this! It adds such a bright and refreshing flavour especially now that comfort food is in full swing!
    • Christie Daruwalla says
      Hi Kaitie, Adding some fresh herbs or zest at the end is always the key for us to a soup or stew. So easy to add great flavor.
  13. I love delicata squash! Your recipe looks and sounds delish!
  14. I can't wait to dig into this gorgeous chowder! I'm with you on an afternoon hot cup of tea. It really can help me transition into the evening and de-stress.
    • Christie Daruwalla says
      It is amazing what a cup of tea can do. I guess that is why the British always have one. This chowder is a great way to warm up too.
  15. Looks like a delicious soup for the cooler weather! I'll have to try it out. I'm intrigued by the cottage cheese in it!
    • Christie Daruwalla says
      Thanks Renee. The cottage cheese gives it a little thickness, but can curdle easily. Even if it does, gently heat it and it should mix right in.
  16. This soups sounds wonderful, and I'm intrigued by your use of cottage cheese. I have never done that before, but it sounds like a great idea.
    • Christie Daruwalla says
      Thanks Marion. Cottage cheese can be used in so many different ways. Love it as a healthy ingredient.
  17. Erica (@Erica's Recipes) says
    What a lovely soup! I am a chowder girl myself, and I love that you used just a little cream, cottage cheese, and the squash to give this that luxurious feel. This one is a must try for sure.

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