Estimated Nutrition (whole recipe, rough)
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Vegetable | 1 tbsp (14g) | 120 |
| Onion | 1 medium (110g) | 44 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 cup powdered nonfat milk
- 3/4 cup cornstarch
- 1/4 cup (or less) instant chicken(or
- vegetable if you prefer)
- boullion
- 2 tbsp dried onion flakes
- 1 tbsp basil leaves
- 1 tbsp thyme leaves
- 1/2 tbsp pepper
- =
Directions
To use in place of canned cream soups in casseroles or as a base for your own soups. Much lower in fat and salt than the canned versions. The trick is to have it made up ready to use! combine all ingredients, mixing well. Store in an airtight container until ready to use. To sustitute for one can of condensed soup: combine 1/3 cup of dry mix with 1 ¼ cups of cold water in saucepan. Cook and stir until thickened. Add to casserole as you would the canned product. Makes equivalent of 9 cans of soup. I think you could probably vary the spices to suit your own taste or the type of casserole you were making. Makes 9 servings with less than 1 gram fat per serving. Variations: mushroom soup: add ½ c finely chopped mushrooms celery soup: add ½ c minced celery potato soup: add 1 c diced potatoes, cooked chicken soup: add ½ c diced chicken, cooked vegetable soup: add ¾ c mixed vegetables, cooked broccoli soup: add 1 c chopped broccoli, cooked asparagus soup: add 1 c chopped asparagus, cooked the variations are endless, limited only to your imagination