Migraine Friendly Recipes: Cream of Chicken Soup

Don't forget to check out Heidi's tips for preparing homemade soups!

3-5 tablespoons butter or olive oil
1 shallot, chopped fine
2 cloves garlic, minced
¼ cup all-purpose flour
1 teaspoon salt
¼ teaspoon pepper
1 cup water
1 cup chicken stock (you may add water to it if you do not have enough)
1 cup milk

Sauté shallot and garlic in 2 tablespoons butter for 2 to 3 minutes. Add remaining butter, flour, salt, and pepper. Stir constantly over low heat until smooth and bubbly. Slowly stir in water and chicken stock. Heat to boiling while stirring constantly. Add milk and heat thoroughly, but do not boil.
Add ½ to 1 pound finely chopped or shredded cooked, seasoned chicken along with the milk, if eating as a soup.

If using as a creamy base in a recipe, omit water.

This soup, condensed, can liven up a casserole (especially since we shouldn’t be eating cheese), be used as a topping over a main dish, or whatever you wish!

Add a little cream cheese to it, and you have a great sauce for noodles!

Heidi Gunderson is the author of Migraine-Free Cooking!, a trigger-free cookbook for migraine sufferers, endorsed by Dr. David Buchholz of The Johns Hopkins University School of Medicine. She has made it her mission to help others lead a life free of pain through healthy lifestyle choices. Heidi has a degree in education, and has recently taken science courses at a nearby college with plans to earn a degree in Food Science in the future. This is a change from her original course of action to be a dietitian, because she believes a degree in food science will allow her to market migraine-friendly food to the general public. Heidi has been mentioned in numerous migraine blogs and online sites. She is also mentioned on the Migraine Research Foundation website and has had her recipes featured in the April 2011 issue of Today’s Diet & Nutrition Magazine.

You can find more of Heidi’s recipes along with information for purchasing her book and Dr. Buchholz’s book on her websites http://migrainefreecooking.com & http://migrainefreecooking.blogspot.com

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