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Osteoporosis Canada
Creamy Cajun Chicken Soup

Creamy Cajun Chicken Soup

Creamy Cajun Chicken Soup

Creamy Cajun Chicken Soup

PREP TIME: 15 mins
COOK TIME: 25 mins
SERVES: 4

PREP TIME: 15 mins

COOK TIME: 25 mins

SERVES: 4

Creamy Cajun Chicken Soup

PREP TIME: 15 mins
COOK TIME: 25 mins
SERVES: 4

Ingredients

On a cold day, nothing warms you up and hits the spot more than a bowl of soup! Creamy Cajun Chicken soup is creamy, flavourful and filled with vegetables and chicken it is finished off with some Canadian cheddar to make it a whole meal in a bowl. Serve up some crusty whole grain bread or crackers to savour every spoonful.

  • 1 tbsp (15 mL) butter
  • 12 oz (375 g) mild turkey, chicken or pork sausage, casings removed
  • 1 onion, diced
  • 1 each carrot and celery stalk, diced
  • 1/2 cup (125 mL) orzo pasta
  • 2 tsp (10 mL) Cajun seasoning
  • 3 tbsp (45 mL) all-purpose flour
  • 2 cups (500 mL) milk
  • 1 1/2 cups (375 mL) low sodium chicken or vegetable broth
  • 1 red and green bell pepper, diced
  • 1/2 cup (125 mL) shredded mild cheddar
  • 3 tbsp (45 mL) chopped fresh parsley
  • Hot pepper sauce (optional)

Preparation

In a soup pot, melt butter over medium high heat. Add sausage meat, onion, carrot and celery; cook, stirring and breaking up sausage for about 5 minutes or until starting to brown. Reduce heat to medium and stir in orzo and Cajun seasoning to coat. Stir in flour until absorbed.

Whisk milk and broth together and slowly add to soup pot, stirring constantly. Add pepper. Bring to a gentle simmer and cook, stirring often for about 15 minutes or until thickened slightly and orzo pasta is al dente. Stir in cheese and parsley until melted. Ladle into bowls and add a splash of hot sauce if desired.

Shrimp Variation: Stir in 8 oz (227 g) peeled, thawed large shrimp, tails removed into the soup for the last 5 minutes of cooking.

In Partnership With

Ingredients

On a cold day, nothing warms you up and hits the spot more than a bowl of soup! Creamy Cajun Chicken soup is creamy, flavourful and filled with vegetables and chicken it is finished off with some Canadian cheddar to make it a whole meal in a bowl. Serve up some crusty whole grain bread or crackers to savour every spoonful.

  • 1 tbsp (15 mL) butter
  • 12 oz (375 g) mild turkey, chicken or pork sausage, casings removed
  • 1 onion, diced
  • 1 each carrot and celery stalk, diced
  • 1/2 cup (125 mL) orzo pasta
  • 2 tsp (10 mL) Cajun seasoning
  • 3 tbsp (45 mL) all-purpose flour
  • 2 cups (500 mL) milk
  • 1 1/2 cups (375 mL) low sodium chicken or vegetable broth
  • 1 red and green bell pepper, diced
  • 1/2 cup (125 mL) shredded mild cheddar
  • 3 tbsp (45 mL) chopped fresh parsley
  • Hot pepper sauce (optional)
Preparation

In a soup pot, melt butter over medium high heat. Add sausage meat, onion, carrot and celery; cook, stirring and breaking up sausage for about 5 minutes or until starting to brown. Reduce heat to medium and stir in orzo and Cajun seasoning to coat. Stir in flour until absorbed.

Whisk milk and broth together and slowly add to soup pot, stirring constantly. Add pepper. Bring to a gentle simmer and cook, stirring often for about 15 minutes or until thickened slightly and orzo pasta is al dente. Stir in cheese and parsley until melted. Ladle into bowls and add a splash of hot sauce if desired.

Shrimp Variation: Stir in 8 oz (227 g) peeled, thawed large shrimp, tails removed into the soup for the last 5 minutes of cooking.

In Partnership With
Recipe Tip

RECIPE TIP

If you are trying to reduce sodium, use ground turkey, chicken or pork in place of sausage and opt for no salt broth.

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, many nutrients are absorbed less effectively as we age. Try the Nutrient Calculator to see if you are getting enough bone building nutrients in your daily diet.

NUTRIENT CALCULATOR
Emily Richards
Recipe by

Emily Richards

Professional Home Economist

Nutritional Information

Per Serving (1/4 Recipe)
  • Calories
    430
  • Fat
    19g
  • Saturated
    8g
  • Cholesterol
    105mg
  • Sodium
    970mg
  • Fibre
    3g
  • Potassium
    ≥900mg
  • Carbohydrate
    35g
  • Sugars
    12g
  • Iron
    14%DV
  • Vitamin A
    43%DV
  • Vitamin C
    92%DV
  • Vitamin D
    1.5 µg
  • Vitamin K
    59 µg
  • Calcium
    300mg
  • Protein
    31g
  • Magnesium
    60mg

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium, vitamin D, protein, magnesium and vitamin K while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

RECIPE TIP

If you are trying to reduce sodium, use ground turkey, chicken or pork in place of sausage and opt for no salt broth.

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear. However, many nutrients are absorbed less effectively as we age. Try the Nutrient Calculator to see if you are getting enough bone building nutrients in your daily diet.

Nutritional Information (Per Serving)
  • Calories
    430
  • Saturated
    8g
  • Fat
    19g
  • Cholesterol
    105mg
  • Sodium
    970mg
  • Fibre
    3g
  • Potassium
    ≥900mg
  • Carbohydrate
    35g
  • Sugars
    12g
  • Iron
    14%DV
  • Vitamin C
    92%DV
  • Calcium
    300mg
  • Protein
    31g
  • Vitamin A
    43%DV
  • Vitamin D
    1.5 µg
* The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
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