(makes 10 servings)
olive oil cooking spray
1 tablespoon (15 ml) olive oil
1 cup (160 g) chopped onion
1 cup (160 g) chopped leek
2 large cloves garlic, minced
1 3/4 pounds (840 g) assorted mushrooms: white button, shiitake, portobello, cremini, etc., cleaned and sliced
8 cups (1.9 l) 98% fat-free, no-salt-added canned beef broth
1 teaspoon (95 ml) fresh thyme leaves or 1/4 teaspoon crushed dried
1 cup (240 ml) evaporated skim milk
salt (optional) and freshly ground pepper
chopped fresh parsley for garnish (optional)
- Lightly coat a 6-quart pot with cooking spray. Add olive oil and place over low heat. Add onion, leek, and garlic. SautÃ© until vegetables are limp, about 5 minutes.
- Raise heat to medium-high. Add mushrooms and continue to sautÃ©, stirring occasionally, until mushrooms are tender, about 12 minutes.
- Stir in broth and thyme. Reduce heat and simmer, partially covered, for 20 minutes.
- In batches, puree in a food processor or blender. Return to pot and stir in evaporated milk. Season with salt (if using) and pepper. Heat through, but do not allow mixture to boil.
- Serve in small soup bowls. If desired, sprinkle each serving with chopped parsley.
Per serving: 79 calories (19% calories from fat), 8 g protein, 2 g total fat (0.3 g saturated fat), 10 g carbohydrates, 1 g dietary fiber, 1 mg cholesterol, 94 mg sodium
Diabetic exchanges: 1/2 carbohydrate (2 vegetable), 1/2 fat