Friday, January 11, 2008

Cream Soup Mix

A lot of quick and easy recipes, or recipes for things to cook in a crockpot call for canned cream soup. Depending on the brand you buy, cream soups can pack a wallop when it comes to fat and sodium. For example, 1/2 cup of Campbell's condensed cream of chicken soup has 120 calories, 8 grams of fat (2.5 grams saturated fat) and 870 mg of sodium. The 98% fat-free version still contains 590 mg of sodium and the Healthy Request version has 460 mg.

If you're watching your fat or salt intake, or just don't have the storage space for canned goods, try this mix instead.

2 cups nonfat dry milk powder
3/4 cup cornstarch
1/4 cup reduced-sodium chicken bouillon granules
1 teaspoon onion powder
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/4 teaspoon white pepper

In a small bowl, combine all ingredients. Store in an airtight container in a cool dry place for up to 1 year.

To use, whisk 1 1/4 cups water with 1/3 cup dry mix. Bring to a boil over medium heat, cook and stir for 20 minutes or until thickened. Use in place of one 10 3/4 oz can of condensed cream soup.

Nutrition Facts
1/3 cup mix equals 149 calories, 1 g fat (o sat. fat), 5 mg cholesterol, 168 mg sodium, 25 g carbohydrate, 0 g fiber, 10 g protein
Diabetic Exchanges
1 starch, 1 fat-free milk

1 comment:

Dee Light said...

Great tip!! Thanks.