Staying present with your friends and family, but mindful about what you’re eating, is a challenge for anyone around the new year. By opting for homemade food over processed foods, however, you are already one step ahead of the game! Ditch the excess salt and sugar this season by making the dishes yourself, like making your own soups and meals. Enjoy this low fat cream of mushroom soup recommended by our nutritionist.

Making food from scratch, especially as you rebuild habits this new year, gives you back more control and awareness. Hidden added sugar throughout the holiday season can add up, draining your energy, impacting insulin levels, and adding inflammation. Excess salt, on the other hand, can raise your blood pressure, and lead to water retention, swelling, and dehydration. 

When it comes to making healthier choices this year, Ohio Personal Trainers is here to help. View our featured recipe of the month, a healthier low fat cream of mushroom soup.

A Healthier Alternative to Cream of Mushroom Soup: Cream of Turkey & Wild Rice Soup

Key Ingredients

  • 1 tablespoon extra-virgin olive oil 
  • 2 cups sliced mushrooms, (about 4 ounces)
  • ¾ cup chopped celery
  • ¾ cup chopped carrots
  • ¼ cup chopped shallots
  • ¼ cup all-purpose flour 
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 4 cups of reduced-sodium chicken broth
  • 1 cup quick-cooking or instant wild rice, (see Ingredient Note)
  • 3 cups shredded cooked chicken, or turkey (12 ounces; see Tip)
  • ½ cup reduced-fat sour cream
  • 2 tablespoons chopped fresh parsley


Step 1

Heat oil in a large saucepan over medium heat. Add mushrooms, celery, carrots and shallots. Cook and stirring, until softened, about 5 minutes. Add flour, salt and pepper; cook, and stir for 2 more minutes.

Step 2

Add broth and bring to a boil, scraping up any browned bits. Add rice and reduce heat to a simmer. Cover and cook until the rice is tender, 5 to 7 minutes. Stir in turkey or chicken, sour cream and parsley; cook until heated through, about 2 minutes more.

Nutrition Facts

Serving Size: 1 3/4 cups

Per Serving: 378 calories; protein 36.9g; carbohydrates 28.5g; dietary fiber 2.7g; sugars 2.8g; fat 10.6g; saturated fat 3.7g; cholesterol 79.7mg; vitamin a iu 4518.3IU; vitamin c 6.3mg; folate 57.3mcg; calcium 73.2mg; iron 2.4mg; magnesium 45.7mg; potassium 748.3mg; sodium 364.1mg; thiamin 0.2mg.