Sour Cream Mushroom Soup

From EatingWell: January/February 1994 — Subscribe Now!

This healthy version of cream of mushroom soup uses reduced-fat sour cream and low-fat milk to make it creamy while keeping the fat in check. Fresh tarragon and nutmeg flavor it nicely.

6 servings, generous 1 cup each

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

Ingredients

1 1/2 teaspoons canola oil
1 large onion, chopped
1 1/2 teaspoons chopped fresh tarragon, or 1/2 teaspoon dried
1/4 teaspoon freshly grated nutmeg
1 pound mushrooms, trimmed and sliced
1/2 cup all-purpose flour
3 1/2 cups reduced-sodium beef broth
1 cup reduced-fat sour cream
1 cup low-fat milk
Salt & freshly ground pepper, to taste
Pinch cayenne pepper, or dash Tabasco (optional)
Snipped fresh chives, for garnish (optional)
Fresh tarragon sprigs, for garnish (optional)

Preparation

Heat oil in a large heavy saucepan over low heat. Add onion and cook, stirring, until soft and translucent, 5 to 7 minutes. Add tarragon and nutmeg and cook for 1 minute more. Stir in mushrooms, cover pot and steam until the mushrooms exude their moisture, about 5 minutes.
Sprinkle flour over the mushrooms. Increase heat to medium and cook, stirring, for 3 to 4 minutes. Gradually stir in broth, stirring and scraping any flour that clings to the pan. Simmer, stirring occasionally, until thickened and smooth, 5 to 7 minutes.
Combine sour cream and milk; whisk into the mushroom mixture. Season with salt, pepper and cayenne (or Tabasco), if desired. Gently heat, stirring, until the soup is hot but not boiling. Garnish the soup with chives and tarragon before serving if desired.

Nutrition

Per serving: 170 calories; 8 g fat (4 g sat, 3 g mono); 18 mg cholesterol; 17 g carbohydrates; 9 g protein; 1 g fiber; 134 mg sodium; 462 mg potassium.

Nutrition Bonus: Selenium (16% daily value).

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1 vegetable, 1 1/2 fat