I use 1 cup fat free milk or fat free evaporated milk, add 2 tsp of corn starch and mix very well. Only after corn starch is well mixed put over high heat and whisk until it turns thick and creamy. Other flavors can easily be added to this depending on the needs of your specific recipe.
I saw a thread about this on another MB I visit just the otehr day. They linked this and thought I might try it... Cream of anything soup mix: http://www.hillbillyhousewife.com/cream-of -anything-soup-mix.htm
Someone else said for mushroom soup:
For a cream of mushroom sauce saute 12 oz of chopped mushrooms in a tb of butter with salt & pepper to taste until soft, stir in 2 tb flour and cook about a minute. Add a cup of chicken broth & a cup of half & half. Cook until thickened.
Make sure to cook at least a minute after adding the flour. This will reduce the floury taste. You can sub whole milk for the half & half but you may have to add extra flour. NOT recommended with skim milk. Just too watery tasting.
I would think that if you used your own chicken stock/broth then the sodium would be much lower...but not sure how much lower it would be using store bought broth. I think there are "low sodium" versions of cream of chicken soup at the grocery store...I've tried a "Healthy Request" version of cream of chicken and I hated it.
You could try the yogurt, or also FF sour cream.
I think you should mix up a batch, minus the cream, then divide it up into several bowls. Try a few options like sour cream, yogurt, 2% milk, etc and see which is best...then report back to us. ;)
Fitness Minutes: (120)
4/14/11 11:41 A
I think plain yogurt work, but it would be lacking the flavor that the cream soups add. So you would want to spice it up.
4/13/11 1:41 P
Does anyone have a good substitution for cream of celery (or chicken, or etc.) soup? Normally I use a can when I make a tuna noodle casserole or in certain crockpot recipes, but I don't want to use them anymore due to fat and sodium content. I'm really looking more for that creamy texture than flavor. I thought plain yogurt might be worth a shot, but after thinking about it I believe it might be scary-tasting. ;)
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