Golden Potato Chowder with Ham & Mushrooms

Don’t Underestimate Spuds: Potatoes have been treated unfairly over the years, but the redskins in this recipe provide about half of this recipe’s vitamin C and potassium – you’ll meet nearly 30% and 33% of your DV of the two nutrients, respectively, in 1 hearty serving. While the well-known immunity vitamin is also necessary for the formation of collagen and the healing of wounds, the mineral potassium may help lower blood pressure.

Photo: Photographer:Joanne Tsakos

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Prep Time
20 min
Cook Time
10 min
30 min


  • 1 tsp extra-virgin olive oil
  • 1 small yellow onion, chopped
  • 2 large carrots, peeled and cut into 
½-inch-thick slices
  • 8 oz white mushrooms, cut into quarters
  • 3 cups low-sodium chicken broth
  • 1 lb spaghetti squash, skin and seeds removed, flesh cut into ½-inch cubes
  • 1 lb redskin potatoes, cut into 1-inch cubes
  • 2 tsp dried sage
  • 6 oz nitrate- and nitrite-free, reduced-sodium, low-fat ham, cut into ½-inch cubes
  • 1/4 cup milk
  • 2 oz cream cheese


  1. In a large pot on medium, heat oil. Add onion, carrots and mushrooms. Cook for 5 minutes, stirring occasionally.
  2. Stir in broth, squash, potatoes and sage. Bring soup to a boil on high, then reduce heat to low, cover and simmer for 10 minutes. Stir in ham and heat through.
  3. In a small pot on low, add milk and cream cheese. Cook, whisking constantly, for 1 minute or until mixture is smooth. Ladle 1 cup soup into milk mixture and whisk. Pour milk mixture back into stockpot and stir to combine.

Nutrition Information

  • Serving Size 2 cups
  • Calories 277
  • Carbohydrate Content 38 g
  • Cholesterol Content 34 mg
  • Fat Content 7 g
  • Fiber Content 4 g
  • Protein Content 19 g
  • Saturated Fat Content 2.5 g
  • Sodium Content 520 mg
  • Sugar Content 6 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 1 g