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DIVA RECIPE: LOW-FAT LOW-CAL (really!) CREAMY PORTABELLA MUSHROOM SOUP!

Posted Apr 22 2010 12:00am
Creamy mushroom
I HATE mushrooms. I loathe them. But Rob loves them, so despite my aversion for the nasty fungi, I have to give in every once in a while and make him something mushroom-y. I had two large portobello* mushroom caps left over, and I figured I'd try making him a healthy version of cream of mushroom soup. And let me tell you something: this is so good that I would make it again and eat it for myself (swimming around the mushrooms, of course).

This recipe is adapted from a recipe in the Weight Watchers Miracle Foods Cookbook, given to me as a gift by my good friend Susan (thanks, Sioooooooux!). I made a few alterations, and bageezus, this is friggin' AMAZING. Even my step-daughter Brittany (a 12 yr old) was gulping it down and begging for more.

The cream base is low-cal and low fat with these minor adjustments, and would be perfect for any cream-based soup or sauce. Because of that, I'll also do a separate recipe HERE for that.

Try this, you will NOT be disappointed! Oh, and it only takes about 20 minutes to make.

INGREDIENTS:

  • 1 tblsp of light stick butter
  • 2 cloves garlic. minced
  • 2 large portobello mushrooms caps, chopped and cubed
  • 3/4 cup chopped green onion/scallions
  • 1 pre-cut slice of canadian bacon or ham, minced (you can opt to leave this out, but great flavor)
  • 2 tblsp all-purpose flour
  • 1 can of fat-free, reduced sodium chicken broth
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 cup of nonfat yogurt
  • 1 small can (5 oz) evaporated milk

DIRECTIONS:

1. Melt the butter in a large saucepan over medium-high heat. Add the mushrooms and ham and cook, stirring constantly, 3 to 5 minutes or until tender. Add green onions and cook 2 more minutes.

2. Whisk together the flour, broth, salt, and pepper in a medium bowl and then add the mixture to the mushrooms. Bring all of this to a full boil, reduce, and then let simmer for another 5 minutes.

3. In a separate small bowl, combine the non-fat yogurt and evaporated milk and stir until well blended. Then pour this mixture into mushrooms in the saucepan. Cook uncovered over medium-low heat for approx 12 mins or so...just use your judgement when it starts to thicken.

Serve warm and creamy and enjoy! (Top with any extra green onions for color.)

*Note: portobello mushrooms have a high level of Vitamin D - which is great for wls patients!

NUTRITIONAL INFO (makes four 1 cup servings):

(I am not a nutritionist or medical professional of any kind...check with your medical team before putting stuff in your mouth!)

Calories: 191.75g (without canadian bacon, 125g)

Fat: 8g (without canadian bacon, 8g)

Protein: 12.25g (without canadian bacon, 3.5g)

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