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.
Per Serving: Calories 124, Calories from Fat 21, total Fat 2.4g (sat 0.6g), Cholesterol 34mg, Sodium 136mg, Carbohydrate 9.6g, Fiber 2g, Protein 16.1g
|Nutritional Guidelines (per serving)|
|Total Fat||13 g|
|Saturated Fat||5 g|
|Unsaturated Fat||5 g|
|Dietary Fiber||2 g|