Low in fat and calories, but rich and creamy in taste and texture, this consistently top-rated quick-fix soup is perfect for when those comfort-food goodness cravings strike!
My husband always grabs a few saltines – which he crushes over the top to create a “crust” – but it’s also fun to splurge and serve it with a real pastry crust.
To do so, simply lay a single sheet of refrigerated pie dough on a flat surface and cut out six 3¾-inch rounds (discard scraps). Place the dough rounds on a baking sheet, prick them lightly with a fork, brush with milk for extra browning, if desired, and then bake at 425ºF for 12 to 15 minutes. Place a crust round on top of each bowl of soup just before serving.*
Makes 6 servings
1 teaspoon canola oil
1/2 small onion, chopped
2 stalks celery, chopped
1 large potato, peeled and cubed
1 cup sliced mushrooms
3/4 teaspoon dried thyme
1 teaspoon garlic powder
1 (12-ounce) bag frozen mixed vegetables (or 2½ cups)
4 cups reduced-sodium chicken broth
scant 1/2 teaspoon black pepper
1 (12-ounce) can low-fat evaporated milk
1/3 cup instant flour (like Wondra)
2 cups diced cooked chicken breast
1. Heat the oil in a large soup pot over medium heat. Add the onions and celery and sauté for 4 to 5 minutes. Add potatoes and mushrooms and continue to cook another 2 minutes. Using your fingers, crush in the thyme and sprinkle garlic salt over the vegetables, stir, and cook for one minute.
2. Add the frozen vegetables to the pot along with broth, salt, and pepper. Bring to a simmer, cover, and cook for 15 to 18 minutes or until potatoes are tender (soup will look heavy in vegetables at this point).
3. Mix together the milk and flour and add to the pot along with the chicken. Simmer on low for 3 to 5 minutes, stirring until soup is thickened (if the soup is too thick add a bit of water).
*A crust round adds 110 calories, 7 grams of fat, and 12 grams of carbohydrate.
Dare to Compare: Splurge with the crust, and still save! A 10-ounce Marie Callendar’s frozen white chicken pot pie serves up 640 calories along with 38 grams of fat, 56 carbs, and 1,100 mg of sodium.
Nutrition Information Per Serving (1 1/2 cups): Calories 230 Carbohydrate 30g (Sugars 9g) |Total Fat 3g (Sat Fat 1g) | Protein 22g | Fiber 4g | Cholesterol 10mg | Sodium 470 mg | Food Exchanges: 2 Lean Meat, 2 Vegetable, 1 Starch, 1/2 Low-Fat Milk | Carbohydrate Choices: 2 | Weight Watchers Smart Points comparison: Green 4, Blue 3, Purple 3
