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

Cornflake Coating For Chicken

This homemade version of Shake n' Bake is easy to make and is perfect for quick, tasty suppers!

Prep: 5 minutes

Bake: 30 minutes

Yield: 8 batches (about 4 cups total)

9 cups cornflakes, crushed

1 envelope onion soup mix

1 tablespoon garlic powder

1 tablespoon dried parsley flakes

2 teaspoons rubbed sage

1 teaspoon seasoned salt

1 teaspoon paprika

1 teaspoon pepper

ADDITIONAL INGREDIENTS (for each batch):

4 boneless skinless chicken breasts (4 ounces each)

In an airtight container, combine the first eight ingredients. Store in a cool dry place for up to 6 months.

To prepare chicken: Place 1/2 cup coating in a shallow dish; coat chicken on both sides. Place in a greased baking dish. bake, uncovered, at 350 for 30-35 minutes or until juices run clear. Makes 4 servings.

Tips and Tricks

To coat the chicken, place the pieces in a resealable plastic bag with the cornflake coating, then shake. Try different flavors of soup mix for variety. For moist chicken, dip pieces in ranch or Italian salad dressing before coating with crumbs. The soup mix has plenty of salt in it, so I omit the seasoned salt. To crush the cornflakes, put them in a ziploc bag and roll with a rolling pin.

Make It Healthier

Omit salt. Use bran flakes in place of cornflakes.

How Kids Can Help

Crush cornflakes. Measure spices. Coat chicken.

Suggested Sides

sliced melon, green salad, steamed green beans

Herb Mix For Rice

Prep/Total Time: 25 minutes

Yield: 4 batches (about 3/4 cup total)

5 tablespoons beef bouillon granules

3 tablespoons dried parsley flakes

2 tablespoons dried minced onion

4 teaspoons dried basil

2 teaspoons garlic powder

Additional Ingredients (for each batch):

2 cups water

1 cup uncooked long grain rice

In an airtight container, combine the first six ingredients. Store in a cool, dry place for up to one year.

To prepare rice: In a saucepan, bring water and 3 tablespoons herb mix to a boil. Stir in rice. Reduce heat; cover and simmer for 15 minutes or until rice is tender and liquid is absorbed. Makes 4 servings.

Tips and Tricks

Save money with this easy mix in place of boxed flavored rices. Use low-sodium beef bouillon to reduce the salt.

Herbal Salt Substitute

1 tbsp dried basil
1 tbsp dried thyme
1 tbsp ground coriander
2 tsps onion powder
2 tsp dried parsley flakes
2 tsp ground cumin
1 tsp garlic powder
1 tsp ground mustard
1 tsp cayenne pepper
1 tsp paprika

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

Tips and Tricks
Use this mix in place of salt to lower sodium content. Great for diabetics or anyone on a low salt diet!