low FODMAP creamy chicken soup

This recipe is experimental and has not been in the test Kitchen Yet. I created it for the request here.

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4.50 from 2 votes

low FODMAP creamy chicken soup

This is a staple in so many recipes I thought it was time to make a FODMAP version. This is at this time experimental but as people were asking for it, here's the recipe.
Prep Time10 minutes
Cook Time10 minutes
Course: Appetizer
Cuisine: American
Keyword: creamy chicken soup
Servings: 4 people
Calories: 402kcal

Ingredients

  • 1 tbsp onion infused oil
  • 3 tbsp butter you may want to use unsalted butter and add salt later.
  • ½ cup corn starch
  • 1 tsp garlic infused oil
  • 1 small carrot diced
  • 1/2 diced bell pepper
  • 1 diced small celery stick (skip this if you are in elimination stage) This needs to be a small stick to be low FODMAP. We are making several servings so just it should be fine. (If Mannitol is a trigger skip this. If you don't know if that's a trigger, skip this.)
  • 2 cups low FODMAP chicken stock buy it or make it
  • 3 cups lactose free milk
  • 1/2 tsp salt
  • 1/4 tsp thyme if you like time do 1/2 tsp.
  • 1/4 tsp black pepper
  • 1 cup cooked chicken diced or shredded

Instructions

  • Heat onion infused oil and garlic infused oil in a large pot over medium high heat.
  • Add carrots, celery and red peppers, cook for 2 minute to soften.

Adding in the Roux (Stir Continuously)

  • Add butter and wait for it to melt.
  • Then add flour and mix until incorporated, and stir constantly for 1 minute.
  • Add broth slowly, while stirring continuously. It will check chunky, but if you stir a lot and add stock slowly everything will be ok.
  • reduce heat to medium
  • add milk. stirring continuously. Make sure you get to the bottom.
  • Bring to simmer. It will thicken over the next 5 minutes. Now you can stir occasionally but don't let it boil.
  • Once it has thickened Taste it! You may want to add more salt/pepper. But only do that after tasting.

Nutrition

Serving: 2cups | Sodium: 656mg | Calcium: 222mg | Vitamin C: 24mg | Vitamin A: 2525IU | Sugar: 12g | Fiber: 1g | Potassium: 529mg | Cholesterol: 71mg | Calories: 402kcal | Saturated Fat: 11g | Fat: 23g | Protein: 18g | Carbohydrates: 30g | Iron: 1mg

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