Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

Homemade Condensed Cream of Mushroom Soup

MAKES 1 (10.75-OUNCE) CAN EQUIVALENT

PREP: 10 MINUTES / COOK: 10 MINUTES / TOTAL: 20 MINUTES

Creamed soups are loaded with fat and calories, and low-fat versions tend to be excessively high in sodium. Try replacing canned condensed cream of mushroom soup with this recipe, which is packed with flavor, whole chunks of real mushrooms, and a creamy texture.

4 teaspoons extra-virgin olive oil, divided

4 ounces mushrooms

2 tablespoons whole-wheat pastry flour

½ cup vegetable or chicken broth

½ cup low-fat milk

½ teaspoon freshly ground black pepper

1 In a medium skillet over medium heat, heat 1 teaspoon of olive oil. Add the mushrooms, and sauté until tender, about 5 minutes. Remove the skillet and set aside.

2 In a medium saucepan over medium heat, heat the remaining 3 teaspoons of olive oil.

3 Gradually add the flour, and stir constantly until it is blended with the oil and the mixture is smooth. Turn off the heat.

4 Slowly add the broth and milk, whisking constantly until the mixture is smooth.

5 Stir in the mushrooms, and bring the mixture to a boil over medium-high heat. Stir in the pepper, reduce the heat to low, and simmer for 5 minutes.

6 Use as a substitute for 1 (10.75-ounce) can of condensed cream of mushroom soup in recipes.

Did you know? Mushrooms are a good source of minerals such as zinc, copper, and selenium. Initially after weight-loss surgery, intake of these minerals can be low for many patients. Zinc is essential for proper growth and maintenance of tissue in the body including wound healing.

Per Serving (⅛ cup): Calories: 39 Total fat: 3g Sodium: 41mg Total carbs: 3g Sugar: 0g Fiber: 0g Protein: 1g

Post-Op Servings

image ⅛ cup used in preparing recipes