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No Peek Chicken Pot
Healthy Exchanges Food Newsletter, January 1999
Serves 6 (1 cup)

1 10 3/4-ounce can Healthy Request Cream of Chicken Soup
1 1-ounce package dry onion soup mix
2 cups water
2 cups (6 ounces) uncooked instant rice
16 ounces skinned and boned uncooked chicken breast, cut into 36 pieces
1 cup (1 4-ounce can) sliced mushrooms, drained
1/8 teaspoon black pepper

Spray a slow cooker with butter-flavored cooking spray. In prepared
container, combine chicken soup, dry onion soup mix, water and
uncooked rice. Stir in chicken, mushrooms and black pepper. Cover
and cook on low for 6 to 8 hours. Gently stir just before serving.
Serves 6.

According to the newsletter Per serving(1 cup): 174 Cal, 2g Fat, 20g Pro, 19g Carb, 467mg Sod, 17mg Calc, 1g Fib

Healthy Exchanges: 2 Protein, 1 Bread, 1/3 Vegetable, 1/4 Slider, 10 Opt. Cal.

Diabetic Exchanges: 2 Meat, 1 Starch

WW Points: 3 pt.

Healthy Exchanges is a column printed weekly in The Newton Kansan. Recipes are prepared and tested in the kitchen of JoAnna Lund of DeWitt, Iowa.


Lipton's Onion Soup

3/4 cup dried minced onion
1/3 cup beef bouillon granules
4 tsp. onion powder
1/4 tsp. crushed celery seed
1/4 tsp. splenda

Combine all ingredients. Store in tight fitting container. Shake to blend before using.

About 5 TBSP. of mix are equal to one 1.25 oz. pkg.


Onion Soup Mix 2

1 Cup Dried Onions
1/4 Cup Onion Powder
1/4 Cup Parsley -- snipped
2 Tablespoons Onion Salt
1 Teaspoon Pepper
7 Ounces Beef Bouillon Granules -- 2 3-1/2 oz. jars
1/4 Cup Dry Gravy Mix Powder -- 1-5/8 oz. box

Combine and put in tight container in a cool dark place.

1/4 cup = 1 envelope onion soup mix

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