|Nutritional Guidelines (per serving)|
|Servings: Serves 8|
|Amount per serving|
|% Daily Value*|
|Total Fat 13g||17%|
|Saturated Fat 5g||24%|
|Total Carbohydrate 13g||5%|
|Dietary Fiber 2g||8%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Chicken soup is indeed good for the soul, and cream of chicken soup is a favorite. But we all know that cream-based soups can be loaded with fat, and canned soup is full of sodium, calories, and preservatives. By cooking a homemade low-fat version of cream of chicken soup, you can control the ingredients and make a robust but much healthier version.
By substituting fat-free half and half and fat-free milk for the traditionally used heavy cream, the fat content is cut down considerably in this recipe. The addition of aromatics, vegetables, and herbs give the soup a delicious balance of flavors while including healthy vitamins and minerals, and makes it a sort of chicken pot pie without the crust. Feel free to change up the vegetables to include your favorites. You can also freeze leftovers. If the soup separates when thawed, simply stir gently over a very low heat until combined again. Serve with some warm whole-grain bread or rolls.
- 2 tsp. canola oil
- 1 cup chopped onion
- 1 cup sliced carrots
- 1 1/2 cups sliced mushrooms
- 1 tsp. dried mixed herbs (such as thyme, basil, oregano, marjoram, sage, rosemary)
- 2 cups cooked chicken, cut into cubes
- 1 cup peas (fresh or frozen)
- 4 cups fat-free, low-sodium chicken broth
- 1 cup fat-free half and half
- 1/4 cup cornstarch dissolved in 1/4 cup fat-free milk
- Salt and pepper to taste
Heat oil in a large saucepan or Dutch oven over medium heat.
Sauté onions and carrots until onions are softened, about 7 to 8 minutes. Add mushrooms and mixed herbs, and sauté for 5 more minutes.
Stir in chicken and peas, then add chicken broth.
Bring to a boil, then reduce the heat and simmer for 15 minutes.
Add fat-free half and half. Stir in cornstarch mixture and continue to simmer gently for 5 more minutes until thickened.